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  6. Collard Greens vs. Mustard Greens Raw

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 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

Collard Greens vs Mustard Greens Raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 42% 10% 42% 17% 6.3% 14% 2% 67% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
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%
~equal in Zinc ~0.25mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 61% 0% 127% 18% 10% 24% 11% 13% 30% 0% 1017% 12%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 233% 0% 50% 40% 20% 25% 15% 13% 42% 0% 644% 9%
Contains more Vitamin AVitamin A +151.7%
Contains more Vitamin KVitamin K +57.9%
Contains more FolateFolate +33.3%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B5 ~0.21mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Collard Greens Mustard Greens Raw 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%
Phosphorus 32mg 58mg 4%
Vitamin B6 0.128mg 0.18mg 4%
Magnesium 21mg 32mg 3%
Calcium 141mg 115mg 3%
Fiber 4g 3.2g 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%
Protein per 100 calories 8.2g 11g N/A
Calories per 10 g protein 122kcal 94kcal N/A
Weight per 100 calories 303g 370g N/A
Fats 0.72g 0.42g 0%
Net carbs 1.65g 1.47g N/A
Carbs 5.65g 4.67g 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 FatsFats +71.4%
Contains more CarbsCarbs +21%
~equal in Protein ~2.86g
~equal in Water ~90.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.047 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 g
7% 66% 27%
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%

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.