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  6. Chinese broccoli vs. Mustard Greens

Chinese broccoli vs. Mustard Greens — In-Depth Nutrition Comparison

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Significant differences between Chinese broccoli and Mustard Greens

  • Chinese broccoli has more Folate, and Vitamin B2, however, Mustard Greens is richer in Vitamin K, Vitamin A RAE, Copper, and Vitamin E .
  • Mustard Greens covers your daily Vitamin K needs 423% more than Chinese broccoli.
  • Mustard Greens has 63 times less Choline than Chinese broccoli. Chinese broccoli has 25.3mg of Choline, while Mustard Greens has 0.4mg.

Specific food types used in this comparison are Broccoli, chinese, cooked and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Chinese broccoli 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.
Chinese broccoli
Chinese broccoli
6
:
4
Mustard Greens
Mustard Greens
Contains more Magnesium +38.5%
Contains more Potassium +61.1%
Contains less Sodium -22.2%
Contains more Zinc +77.3%
Contains more Selenium +116.7%
Contains more Calcium +18%
Contains more Iron +55.4%
Contains more Copper +139.3%
Equal in Phosphorus - 42
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Magnesium +38.5%
Contains more Potassium +61.1%
Contains less Sodium -22.2%
Contains more Zinc +77.3%
Contains more Selenium +116.7%
Contains more Calcium +18%
Contains more Iron +55.4%
Contains more Copper +139.3%
Equal in Phosphorus - 42

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.
Chinese broccoli
Chinese broccoli
6
:
4
Mustard Greens
Mustard Greens
Contains more Vitamin C +11.5%
Contains more Vitamin B1 +131.7%
Contains more Vitamin B2 +131.7%
Contains more Vitamin B5 +32.5%
Contains more Folate +1000%
Contains more Vitamin A +655.2%
Contains more Vitamin E +270.8%
Contains more Vitamin B6 +40%
Contains more Vitamin K +598.9%
Equal in Vitamin B3 - 0.433
Chinese broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Contains more Vitamin C +11.5%
Contains more Vitamin B1 +131.7%
Contains more Vitamin B2 +131.7%
Contains more Vitamin B5 +32.5%
Contains more Folate +1000%
Contains more Vitamin A +655.2%
Contains more Vitamin E +270.8%
Contains more Vitamin B6 +40%
Contains more Vitamin K +598.9%
Equal in Vitamin B3 - 0.433

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese broccoli
Chinese broccoli
3
:
2
Mustard Greens
Mustard Greens
Contains more Fats +53.2%
Contains more Other +16.2%
Contains more Protein +124.6%
Contains more Carbs +18.4%
Equal in Water - 91.78
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Mustard Greens
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 Fats +53.2%
Contains more Other +16.2%
Contains more Protein +124.6%
Contains more Carbs +18.4%
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese broccoli
Chinese broccoli
1
:
2
Mustard Greens
Mustard Greens
Contains more Polyunsaturated fat +617.4%
Contains less Saturated Fat -89.1%
Contains more Monounsaturated Fat +120%
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Polyunsaturated fat +617.4%
Contains less Saturated Fat -89.1%
Contains more Monounsaturated Fat +120%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinese broccoli Mustard Greens
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese broccoli Mustard Greens Opinion
Net carbs 1.31g 2.51g Mustard Greens
Protein 1.14g 2.56g Mustard Greens
Fats 0.72g 0.47g Chinese broccoli
Carbs 3.81g 4.51g Mustard Greens
Calories 22kcal 26kcal Mustard Greens
Sugar 0.84g 1.41g Chinese broccoli
Fiber 2.5g 2g Chinese broccoli
Calcium 100mg 118mg Mustard Greens
Iron 0.56mg 0.87mg Mustard Greens
Magnesium 18mg 13mg Chinese broccoli
Phosphorus 41mg 42mg Mustard Greens
Potassium 261mg 162mg Chinese broccoli
Sodium 7mg 9mg Chinese broccoli
Zinc 0.39mg 0.22mg Chinese broccoli
Copper 0.061mg 0.146mg Mustard Greens
Manganese 0.264mg Chinese broccoli
Selenium 1.3µg 0.6µg Chinese broccoli
Vitamin A 1638IU 12370IU Mustard Greens
Vitamin A RAE 82µg 618µg Mustard Greens
Vitamin E 0.48mg 1.78mg Mustard Greens
Vitamin C 28.2mg 25.3mg Chinese broccoli
Vitamin B1 0.095mg 0.041mg Chinese broccoli
Vitamin B2 0.146mg 0.063mg Chinese broccoli
Vitamin B3 0.437mg 0.433mg Chinese broccoli
Vitamin B5 0.159mg 0.12mg Chinese broccoli
Vitamin B6 0.07mg 0.098mg Mustard Greens
Folate 99µg 9µg Chinese broccoli
Vitamin K 84.8µg 592.7µg Mustard Greens
Saturated Fat 0.11g 0.012g Mustard Greens
Monounsaturated Fat 0.05g 0.11g Mustard Greens
Polyunsaturated fat 0.33g 0.046g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Mustard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
48%
Chinese broccoli
201%
Mustard Greens
Minerals Daily Need Coverage Score
18%
Chinese broccoli
17%
Mustard Greens

Comparison summary

Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.098g)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 2mg)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.