Mustard Greens vs. Collard Greens: What's the Difference?
Summary
Collard greens contain more proteins, fats, and two times more dietary fiber and nitrates, whereas mustard greens are 1.5 times higher in net carbs.
Leafy greens are especially rich in vitamins A, K, and C, with mustard greens being 1.3 - 1.5 times richer.
Mustard greens are comparably richer in B-complex vitamins, iron, calcium, and magnesium.
Table of contents
Introduction
Mustard greens (B. juncea) and collard greens (B. oleracea var. viridis) are cruciferous green leafy vegetables, commonly called leafy greens or simply greens. They belong to the cabbage family, also known as the mustards or crucifers (Cruciferae or Brassicaceae family).
Appearance & Taste Differences
Mustard greens have large leaves ranging from light to dark green and purple; the leaves may be smooth or wrinkled. In comparison, collard greens have dark green, oval-shaped leaves with light-colored veins and firm stems.
Mustard greens taste similar to mustards; they have a peppery and bitter taste. Collard greens have from close-to-neutral to bitter taste.
Comparing the nutritional values - the greens can be substituted for one another, but considering their different tastes - they wouldn’t make a good substitute.
Nutrition
The nutritional values are presented for 100g of mustard greens and collard greens, cooked, drained, and without salt.
Macronutrients and Calories
Collard greens are slightly denser in nutrients, containing more proteins, fats, and dietary fiber, whereas mustard greens are higher in net carbs.
One cup of chopped collard and mustard greens are 190g and 140g, respectively.
Macronutrient Comparison
Contains
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FatsFats
+53.2%
Contains
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CarbsCarbs
+25.3%
Calories
Leafy greens are very low in calories: mustard greens provide 26 calories, whereas collard greens provide 33.
Proteins & Fats
Leafy greens are low-protein and low-fat foods, containing approximately 2.6g of proteins and less than one gram of fats per 100g serving.
Carbohydrates
Leafy greens are low-carb, keto-friendly vegetables. However, mustard greens contain 1.5 times more net carbs, whereas collard greens are twice higher in dietary fiber.
Vitamins
Leafy greens are especially rich in vitamins A, K, and C, with mustard greens being 1.3 - 1.5 times richer.
The table below shows several vitamin contents each leafy green contains and how much of the recommended daily value (DV) it provides per 100g serving (1).
Vitamin A RAE | Vitamin K | Vitamin C | |
Mustard greens | 618 mcg | 592.7 mcg | 25.3 mg |
DV % | Up to 88% | Up to 569% | Up to 34% |
Collard greens | 380 mcg | 406.6 mcg | 18.2 mg |
DV % | Up to 54% | Up to 452% | Up to 24% |
Mustard greens are also richer in vitamin E, whereas collard greens are richer in B complex vitamins.
Leafy greens are naturally absent in vitamins B12 and D.
Vitamin Comparison
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Vitamin B2Vitamin B2
+68.3%
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Vitamin B3Vitamin B3
+32.8%
Contains
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Vitamin B5Vitamin B5
+81.7%
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Vitamin B6Vitamin B6
+30.6%
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FolateFolate
+77.8%
Contains
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CholineCholine
+9500%
Contains
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Vitamin CVitamin C
+39%
Contains
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Vitamin AVitamin A
+62.8%
Contains
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Vitamin E Vitamin E
+102.3%
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Vitamin KVitamin K
+45.8%
Minerals
Mustard and collard greens have similar mineral contents, mainly with insignificant differences.
Mustard greens are 2.8 times higher in copper, as well as phosphorus, potassium, and selenium, whereas collard greens are comparably higher in iron, calcium, magnesium, and manganese (2).
Both are naturally very low in sodium.
Mineral Comparison
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MagnesiumMagnesium
+61.5%
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CalciumCalcium
+19.5%
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IronIron
+29.9%
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ManganeseManganese
+∞%
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PotassiumPotassium
+38.5%
Contains
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CopperCopper
+186.3%
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PhosphorusPhosphorus
+31.3%
Contains
less
SodiumSodium
-40%
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SeleniumSelenium
+20%
Nitrates
Leafy greens are rich in dietary nitrates. Collard greens contain approximately 2.5 times more nitrates than mustard greens (3).
The level of nitrates differs by season; it is considered higher in autumn (4).
Glycemic Index
There are no calculated glycemic indices for leafy greens; nonetheless, they are low in net carbs and high in dietary fiber; thus, they are considered to have low glycemic index values.
Acidity
Mustard and collard greens have negative PRAL values of -2.5 and -2.3, respectively, making them alkaline or base-producing.
Diets
Mustard greens are better for low-calorie diets, whereas collard greens fit better into high-fiber and low-carb diets. Both equally fit in low-protein and low-fat diets.
Leafy greens are considered Atkins and keto-friendly due to being low in net carbs. Both fit into the Mediterranean and anti-inflammatory diets.
Health Impact: Benefits and Risks
Are There Health Impact Differences?
Generally speaking, leafy greens - collard and mustard greens belong to the same genus and have similar health effects; the only slight difference may be due to the varying levels of several nutrients.
They contain varying but mainly similar levels of macro and micronutrients and phytochemicals with antioxidant, anticancer, and anti-inflammatory effects.
Cardiovascular Health
Due to the dietary fiber, phytonutrients, potassium, vitamins E and K, and nitrates, leafy greens consumption is adversely associated with heart disease risks, such as cardiovascular disease, coronary and ischemic heart disease, and infarction (5, 6, 7).
According to a study, the heart health-promoting potential of collard and mustard greens were the same and the highest among other leafy greens (6).
The soluble fiber from leafy greens is linked to lowered total and LDL or “bad” cholesterol levels, thus beneficially affecting the heart and metabolic syndrome (5, 8).
Nitrates benefit hypertension by widening blood vessels and lowering systolic and diastolic blood pressure (9).
Diabetes
Leafy greens are safe to consume for diabetic people. They have low glycemic index values and contain a high content of antioxidants. Our "Glycemic Index and Diabetes: What’s the Connection?" page provides detailed information about this topic.
Several animal studies have also mentioned the anti-diabetic and antioxidant properties of mustard and collard green phytochemicals, beneficially affecting type 2 diabetes and diabetes-cause oxidative stress (10, 11, 12, 13).
Digestion & Liver
Mustard and collard greens are high in dietary fiber; moreover, collard greens are two times richer in them.
Regular dietary fiber intake is associated with lowered risk of GERD, diverticular disease, constipation, IBS, and inflammatory bowel disease (14). However, people with IBS-D and active inflammatory bowel disease should avoid leafy greens consumption, as they may worsen the symptoms.
Leafy greens contain soluble fiber with prebiotic properties, feeding the beneficial gut bacteria and regulating gut microbiota, thus enhancing immunity and promoting gastrointestinal health (15).
According to a large study with over 26000 participants, leafy greens consumption may be associated with a lowered risk of NAFLD or non-alcoholic fatty liver disease, the most common liver disease (16).
Cancer
Various phytochemicals and dietary fiber in mustard and collard greens may reduce the risk of certain cancers, such as bladder, colorectal, prostate, breast, lung, stomach, liver, etc.
However, studies show mixed results, as some studies find no associations, whereas others find weak to strong associations between leafy greens consumption and certain cancers (17, 18, 19, 20, 21).
Ocular Health
Mustard and collard greens are rich in vitamin A and the carotenoids lutein and zeaxanthin, the main carotenoids in the human eye and vital for healthy vision. Mustard greens contain 10400 mcg, and collard greens contain 6200 mcg of lutein and zeaxanthin.
They filter UV and blue light and prevent free radicals formation and oxidative stress. They may also decrease the risk or slow the progression of certain eye diseases, such as night blindness, age-related macular degeneration, cataracts, and eye cancer (22, 23).
Bone Health
Postmenopausal women, people with malabsorption and malnutrition, or several chronic diseases are at a greater risk of osteoporosis, which may be diagnosed after a sudden bone fracture.
Mentioned people may benefit from leafy greens consumption, as they are high in magnesium, calcium, and vitamin K, which may help prevent the disease (24).
Vitamin K & Drugs
Mustard and collard greens are very high in vitamin K, with mustard greens being higher.
Vitamin K aids coagulation (blood clotting), whereas Warfarin (Coumadin) does the opposite, slowing blood clotting.
Some researchers advise maintaining a consistent daily vitamin K intake if you take Warfarin or another blood thinner medication to reduce the risk of bleeding (if you consume less) or blood clot formation (if you consume more) (25).
Kidney Stones & Oxalates
The most common type of kidney stones is oxalate stones; people with kidney stones or at high risk will benefit from avoiding high-oxalate foods.
The oxalate content of mustard and collard greens is not fully studied.
Several studies calculate mustard oxalates from 0.1mg - less than 10mg up to 91mg (26, 27, 28, 29), ranging from very low to very high.
There is no calculated number for collard greens oxalates; however, studies mention the presence of oxalates and advise limiting collard greens consumption (29, 30, 31, 32).
Boiling and discarding the water used in cooking may effectively lower oxalate content (33).
Sources.
- Dietary Guidelines for Americans, 2020-2025
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/170504/nutrients
- https://academic.oup.com/ajcn/article/90/1/1/4596750
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5412236/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4973479/
- https://pubmed.ncbi.nlm.nih.gov/19083431/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4288952/
- https://pubmed.ncbi.nlm.nih.gov/9925120/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4288952/
- https://koreascience.kr/article/JAKO201104153790221.pdf
- https://www.jstage.jst.go.jp/article/jnsv1973/49/2/49_2_87/_article/-char/ja/
- https://pubs.acs.org/doi/abs/10.1021/jf0202133
- https://pubmed.ncbi.nlm.nih.gov/32990547/
- https://academic.oup.com/nutritionreviews/article/67/4/188/1901012
- Collard Greens - an overview | ScienceDirect Topics
- https://pubmed.ncbi.nlm.nih.gov/33838994/
- Cruciferous Vegetables and Cancer Prevention - NCI
- https://pubmed.ncbi.nlm.nih.gov/30079608/
- https://academic.oup.com/jn/article/131/12/3303/4686314
- https://www.mdpi.com/1420-3049/23/11/2983/htm
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8067874/
- https://fitingredients.de/material_html/luteinesterI_2007.pdf
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8874683/
- https://pubmed.ncbi.nlm.nih.gov/32972636/
- https://ods.od.nih.gov/factsheets/VitaminK-Consumer/
- Comparison of Oxalate Content in Foods and Beverages in Taiwan
- https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902
- https://www.researchgate.net/publication/337465930
- OXALIC ACID IN FOODS AND ITS BEHAVIOR AND FATE IN THE DIET
- http://apjcn.nhri.org.tw/server/apjcn/8/1/64.pdf
- ESSENTIAL ELEMENTS IN FRESH AND IN FROZEN SPINACH AND collard greens
- Selecting Collard Varieties Based on Yield, Plant Habit, and Bolting
- https://pubmed.ncbi.nlm.nih.gov/15826055/
Infographic
Fat Type Comparison
Contains more Poly. FatPolyunsaturated fat | +276.1% |
Contains less Sat. FatSaturated Fat | -74.5% |
Contains more Mono. FatMonounsaturated Fat | +323.1% |
Comparison summary table
Lower in Sodium | |||
Lower in Saturated Fat | |||
Lower in Sugar | |||
Lower in Glycemic Index | |||
Lower in price | |||
Lower in Cholesterol | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Calories | 33kcal | 26kcal | |
Protein | 2.71g | 2.56g | |
Fats | 0.72g | 0.47g | |
Vitamin C | 18.2mg | 25.3mg | |
Net carbs | 1.65g | 2.51g | |
Carbs | 5.65g | 4.51g | |
Magnesium | 21mg | 13mg | |
Calcium | 141mg | 118mg | |
Potassium | 117mg | 162mg | |
Iron | 1.13mg | 0.87mg | |
Sugar | 0.4g | 1.41g | |
Fiber | 4g | 2g | |
Copper | 0.051mg | 0.146mg | |
Zinc | 0.23mg | 0.22mg | |
Phosphorus | 32mg | 42mg | |
Sodium | 15mg | 9mg | |
Vitamin A | 7600IU | 12370IU | |
Vitamin A RAE | 380µg | 618µg | |
Vitamin E | 0.88mg | 1.78mg | |
Manganese | 0.51mg | ||
Selenium | 0.5µg | 0.6µg | |
Vitamin B1 | 0.04mg | 0.041mg | |
Vitamin B2 | 0.106mg | 0.063mg | |
Vitamin B3 | 0.575mg | 0.433mg | |
Vitamin B5 | 0.218mg | 0.12mg | |
Vitamin B6 | 0.128mg | 0.098mg | |
Vitamin K | 406.6µg | 592.7µg | |
Folate | 16µg | 9µg | |
Choline | 38.4mg | 0.4mg | |
Saturated Fat | 0.047g | 0.012g | |
Monounsaturated Fat | 0.026g | 0.11g | |
Polyunsaturated fat | 0.173g | 0.046g | |
Tryptophan | 0.027mg | ||
Threonine | 0.074mg | ||
Isoleucine | 0.086mg | ||
Leucine | 0.13mg | ||
Lysine | 0.101mg | ||
Methionine | 0.028mg | ||
Phenylalanine | 0.075mg | ||
Valine | 0.104mg | ||
Histidine | 0.04mg |
Which food is preferable for your diet?
Low Calories diet | ||
Low Fats diet | ||
Low Carbs diet | ||
Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/nutrients
- 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.