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Collard Greens vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Important differences between Collard Greens and Mustard Greens Raw

  • Collard Greens has more Vitamin K, Vitamin A RAE, and Choline, however, Mustard Greens Raw are richer in Vitamin C, Copper, Potassium, Vitamin E , and Iron.
  • Collard Greens's daily need coverage for Vitamin K is 124% more.
  • Collard Greens contains 77 times more Choline than Mustard Greens Raw. Collard Greens contains 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

Collard Greens vs Mustard Greens Raw infographic
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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 Calcium +22.6%
Contains less Sodium -25%
Contains more Iron +45.1%
Contains more Magnesium +52.4%
Contains more Phosphorus +81.3%
Contains more Potassium +228.2%
Contains more Copper +223.5%
Contains more Selenium +80%
Equal in Zinc - 0.25
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Calcium +22.6%
Contains less Sodium -25%
Contains more Iron +45.1%
Contains more Magnesium +52.4%
Contains more Phosphorus +81.3%
Contains more Potassium +228.2%
Contains more Copper +223.5%
Contains more Selenium +80%
Equal in Zinc - 0.25

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 A +151.3%
Contains more Folate +33.3%
Contains more Choline +7580%
Contains more Vitamin K +57.9%
Contains more Vitamin E +128.4%
Contains more Vitamin C +284.6%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +39.1%
Contains more Vitamin B6 +40.6%
Equal in Vitamin B2 - 0.11
Equal in Vitamin B5 - 0.21
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 21% 1017%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 1% 644%
Contains more Vitamin A +151.3%
Contains more Folate +33.3%
Contains more Choline +7580%
Contains more Vitamin K +57.9%
Contains more Vitamin E +128.4%
Contains more Vitamin C +284.6%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +39.1%
Contains more Vitamin B6 +40.6%
Equal in Vitamin B2 - 0.11
Equal in Vitamin B5 - 0.21

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +71.4%
Contains more Carbs +21%
Contains more Other +82.4%
Equal in Protein - 2.86
Equal in Water - 90.7
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more Fats +71.4%
Contains more Carbs +21%
Contains more Other +82.4%
Equal in Protein - 2.86
Equal in Water - 90.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +355.3%
Contains less Saturated Fat -78.7%
Contains more Monounsaturated Fat +253.8%
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Polyunsaturated fat +355.3%
Contains less Saturated Fat -78.7%
Contains more Monounsaturated 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.
Collard Greens Mustard Greens Raw
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Collard Greens Mustard Greens Raw Opinion
Net carbs 1.65g 1.47g Collard Greens
Protein 2.71g 2.86g Mustard Greens Raw
Fats 0.72g 0.42g Collard Greens
Carbs 5.65g 4.67g Collard Greens
Calories 33kcal 27kcal Collard Greens
Sugar 0.4g 1.32g Collard Greens
Fiber 4g 3.2g Collard Greens
Calcium 141mg 115mg Collard Greens
Iron 1.13mg 1.64mg Mustard Greens Raw
Magnesium 21mg 32mg Mustard Greens Raw
Phosphorus 32mg 58mg Mustard Greens Raw
Potassium 117mg 384mg Mustard Greens Raw
Sodium 15mg 20mg Collard Greens
Zinc 0.23mg 0.25mg Mustard Greens Raw
Copper 0.051mg 0.165mg Mustard Greens Raw
Manganese 0.51mg Collard Greens
Selenium 0.5µg 0.9µg Mustard Greens Raw
Vitamin A 7600IU 3024IU Collard Greens
Vitamin A RAE 380µg 151µg Collard Greens
Vitamin E 0.88mg 2.01mg Mustard Greens Raw
Vitamin C 18.2mg 70mg Mustard Greens Raw
Vitamin B1 0.04mg 0.08mg Mustard Greens Raw
Vitamin B2 0.106mg 0.11mg Mustard Greens Raw
Vitamin B3 0.575mg 0.8mg Mustard Greens Raw
Vitamin B5 0.218mg 0.21mg Collard Greens
Vitamin B6 0.128mg 0.18mg Mustard Greens Raw
Folate 16µg 12µg Collard Greens
Choline 38.4mg 0.5mg Collard Greens
Vitamin K 406.6µg 257.5µg Collard Greens
Tryptophan 0.027mg Collard Greens
Threonine 0.074mg Collard Greens
Isoleucine 0.086mg Collard Greens
Leucine 0.13mg Collard Greens
Lysine 0.101mg Collard Greens
Methionine 0.028mg Collard Greens
Phenylalanine 0.075mg Collard Greens
Valine 0.104mg Collard Greens
Histidine 0.04mg Collard Greens
Saturated Fat 0.047g 0.01g Mustard Greens Raw
Monounsaturated Fat 0.026g 0.092g Mustard Greens Raw
Polyunsaturated fat 0.173g 0.038g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
129%
Collard Greens
94%
Mustard Greens Raw
Minerals Daily Need Coverage Score
22%
Collard Greens
25%
Mustard Greens Raw

Comparison summary

Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.037g)
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Collard Greens
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.

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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/nutrients
  2. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.