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  6. Chicory vs. Mustard Greens

Chicory vs. Mustard Greens — In-Depth Nutrition Comparison

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Important differences between chicory and mustard Greens

  • Chicory has more folate; however, mustard Greens is richer in vitamin A, vitamin C, copper, calcium, and iron.
  • Mustard Greens's daily need coverage for vitamin A is 247% more.
  • Chicory contains 4 times more folate than mustard Greens. Chicory contains 37µg of folate, while mustard Greens contains 9µg.
  • Mustard Greens has a higher glycemic index. The glycemic index of mustard Greens is 32, while the glycemic index of chicory is 0.

The food varieties used in the comparison are Chicory, witloof, raw and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Chicory vs Mustard Greens infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 19% 9% 17% 4.4% 11% 0.26% 13% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Contains more PotassiumPotassium +30.2%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +521.1%
Contains more IronIron +262.5%
Contains more CopperCopper +186.3%
Contains more ZincZinc +37.5%
Contains more PhosphorusPhosphorus +61.5%
Contains more SeleniumSelenium +200%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.3% 0.33% 0% 0% 16% 6.2% 3% 8.7% 9.7% 0% 0% 28% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Contains more Vitamin B1Vitamin B1 +51.2%
Contains more Vitamin B5Vitamin B5 +20.8%
Contains more FolateFolate +311.1%
Contains more Vitamin CVitamin C +803.6%
Contains more Vitamin AVitamin A +61700%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +170.6%
Contains more Vitamin B6Vitamin B6 +133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chicory Mustard Greens DV% diff.
Vitamin K 592.7µg 494%
Vitamin A 1µg 618µg 69%
Vitamin C 2.8mg 25.3mg 25%
Vitamin E 1.78mg 12%
Copper 0.051mg 0.146mg 11%
Calcium 19mg 118mg 10%
Iron 0.24mg 0.87mg 8%
Folate 37µg 9µg 7%
Fiber 3.1g 2g 4%
Manganese 0.1mg 4%
Vitamin B6 0.042mg 0.098mg 4%
Protein 0.9g 2.56g 3%
Vitamin B2 0.027mg 0.063mg 3%
Phosphorus 26mg 42mg 2%
Vitamin B3 0.16mg 0.433mg 2%
Vitamin B1 0.062mg 0.041mg 2%
Zinc 0.16mg 0.22mg 1%
Vitamin B5 0.145mg 0.12mg 1%
Potassium 211mg 162mg 1%
Magnesium 10mg 13mg 1%
Selenium 0.2µg 0.6µg 1%
Fats 0.1g 0.47g 1%
Calories 17kcal 26kcal 0%
Carbs 4g 4.51g 0%
Net carbs 0.9g 2.51g N/A
Sugar 1.41g N/A
Sodium 2mg 9mg 0%
Choline 0.4mg 0%
Saturated fat 0.024g 0.012g 0%
Monounsaturated fat 0.002g 0.11g 0%
Polyunsaturated fat 0.044g 0.046g 0%
Tryptophan 0.016mg 0%
Threonine 0.025mg 0%
Isoleucine 0.054mg 0%
Leucine 0.039mg 0%
Lysine 0.035mg 0%
Methionine 0.005mg 0%
Phenylalanine 0.022mg 0%
Valine 0.041mg 0%
Histidine 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 g
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more ProteinProtein +184.4%
Contains more FatsFats +370%
Contains more CarbsCarbs +12.8%
Contains more OtherOther +41.7%
~equal in Water ~91.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 3% 63%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.044 g
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
Contains less Sat. FatSaturated fat -50%
Contains more Mono. FatMonounsaturated fat +5400%
~equal in Polyunsaturated fat ~0.046g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/nutrients
  2. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.