Collard Greens vs. Mustard Greens Raw — In-Depth Nutrition Comparison
Compare
Important differences between collard Greens and mustard Greens Raw
- Collard Greens have more vitamin K, vitamin A, and choline; however, mustard Greens Raw are richer in vitamin C, copper, potassium, vitamin E, and iron.
- Collard Greens' daily need coverage for vitamin K is 124% more.
- Collard Greens contain 77 times more choline than mustard Greens Raw. Collard Greens contain 38.4mg of choline, while mustard Greens Raw contain 0.5mg.
The food varieties used in the comparison are Collards, cooked, boiled, drained, without salt and Mustard greens, raw.
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.
| Contains more CalciumCalcium | +22.6% |
| Contains less SodiumSodium | -25% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +52.4% |
| Contains more PotassiumPotassium | +228.2% |
| Contains more IronIron | +45.1% |
| Contains more CopperCopper | +223.5% |
| Contains more PhosphorusPhosphorus | +81.3% |
| Contains more SeleniumSelenium | +80% |
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.
| Contains more Vitamin AVitamin A | +151.7% |
| Contains more Vitamin KVitamin K | +57.9% |
| Contains more FolateFolate | +33.3% |
| Contains more CholineCholine | +7580% |
| Contains more Vitamin CVitamin C | +284.6% |
| Contains more Vitamin EVitamin E | +128.4% |
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin B3Vitamin B3 | +39.1% |
| Contains more Vitamin B6Vitamin B6 | +40.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.71 g
Fats:
0.72 g
Carbs:
5.65 g
Water:
90.18 g
Other:
0.74 g
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
| Contains more FatsFats | +71.4% |
| Contains more CarbsCarbs | +21% |
| Contains more OtherOther | +82.4% |
~equal in
Protein
~2.86g
~equal in
Water
~90.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.047 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.173 g
Saturated fat:
Sat. Fat
0.01 g
Monounsaturated fat:
Mono. Fat
0.092 g
Polyunsaturated fat:
Poly. Fat
0.038 g
| Contains more Poly. FatPolyunsaturated fat | +355.3% |
| Contains less Sat. FatSaturated fat | -78.7% |
| Contains more Mono. FatMonounsaturated fat | +253.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Saturated fat |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 406.6µg | 257.5µg | 124% |
| Vitamin C | 18.2mg | 70mg | 58% |
| Vitamin A | 380µg | 151µg | 25% |
| Manganese | 0.51mg | 22% | |
| Copper | 0.051mg | 0.165mg | 13% |
| Potassium | 117mg | 384mg | 8% |
| Vitamin E | 0.88mg | 2.01mg | 8% |
| Choline | 38.4mg | 0.5mg | 7% |
| Iron | 1.13mg | 1.64mg | 6% |
| Vitamin B6 | 0.128mg | 0.18mg | 4% |
| Phosphorus | 32mg | 58mg | 4% |
| Calcium | 141mg | 115mg | 3% |
| Fiber | 4g | 3.2g | 3% |
| Magnesium | 21mg | 32mg | 3% |
| Vitamin B1 | 0.04mg | 0.08mg | 3% |
| Selenium | 0.5µg | 0.9µg | 1% |
| Vitamin B3 | 0.575mg | 0.8mg | 1% |
| Folate | 16µg | 12µg | 1% |
| Polyunsaturated fat | 0.173g | 0.038g | 1% |
| Calories | 33kcal | 27kcal | 0% |
| Protein | 2.71g | 2.86g | 0% |
| Fats | 0.72g | 0.42g | 0% |
| Carbs | 5.65g | 4.67g | 0% |
| Net carbs | 1.65g | 1.47g | N/A |
| Sugar | 0.4g | 1.32g | N/A |
| Zinc | 0.23mg | 0.25mg | 0% |
| Sodium | 15mg | 20mg | 0% |
| Vitamin B2 | 0.106mg | 0.11mg | 0% |
| Vitamin B5 | 0.218mg | 0.21mg | 0% |
| Saturated fat | 0.047g | 0.01g | 0% |
| Monounsaturated fat | 0.026g | 0.092g | 0% |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.074mg | 0% | |
| Isoleucine | 0.086mg | 0% | |
| Leucine | 0.13mg | 0% | |
| Lysine | 0.101mg | 0% | |
| Methionine | 0.028mg | 0% | |
| Phenylalanine | 0.075mg | 0% | |
| Valine | 0.104mg | 0% | |
| Histidine | 0.04mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
103%
84%
Minerals Daily Need Coverage Score
22%
25%
Comparison summary
Which food is richer in minerals?
Mustard Greens Raw is relatively richer in minerals
Which food is lower in Saturated fat?
Mustard Greens Raw is lower in Saturated fat (difference - 0.037g)
Which food is lower in Sugar?
Collard Greens is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Collard Greens contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Collard Greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Collard Greens is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.