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  6. Dandelion greens vs. Mustard Greens

Dandelion greens vs. Mustard Greens — In-Depth Nutrition Comparison

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How are Dandelion greens and Mustard Greens different?

  • Dandelion greens are richer in Vitamin K, Iron, Vitamin B2, Vitamin B1, Vitamin B6, Vitamin E , Vitamin C, Potassium, and Calcium, while Mustard Greens is higher in Vitamin A RAE.
  • Dandelion greens covers your daily need of Vitamin K 155% more than Mustard Greens.
  • Dandelion greens contain 5 times more Vitamin B1 than Mustard Greens. Dandelion greens contain 0.19mg of Vitamin B1, while Mustard Greens contains 0.041mg.

Dandelion greens, raw and Mustard greens, cooked, boiled, drained, without salt types were used in this article.

Infographic

Dandelion greens 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.
Dandelion greens
Dandelion greens
8
:
2
Mustard Greens
Mustard Greens
Contains more Calcium +58.5%
Contains more Iron +256.3%
Contains more Magnesium +176.9%
Contains more Phosphorus +57.1%
Contains more Potassium +145.1%
Contains more Zinc +86.4%
Contains more Copper +17.1%
Contains less Sodium -88.2%
Contains more Selenium +20%
Dandelion greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 117% 26% 29% 36% 10% 12% 57% 45% 3%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Calcium +58.5%
Contains more Iron +256.3%
Contains more Magnesium +176.9%
Contains more Phosphorus +57.1%
Contains more Potassium +145.1%
Contains more Zinc +86.4%
Contains more Copper +17.1%
Contains less Sodium -88.2%
Contains more Selenium +20%

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.
Dandelion greens
Dandelion greens
8
:
2
Mustard Greens
Mustard Greens
Contains more Vitamin E +93.3%
Contains more Vitamin C +38.3%
Contains more Vitamin B1 +363.4%
Contains more Vitamin B2 +312.7%
Contains more Vitamin B3 +86.1%
Contains more Vitamin B6 +156.1%
Contains more Folate +200%
Contains more Vitamin K +31.3%
Contains more Vitamin A +21.7%
Contains more Vitamin B5 +42.9%
Dandelion greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 610% 69% 0% 117% 48% 60% 16% 6% 58% 21% 0% 1946%
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 E +93.3%
Contains more Vitamin C +38.3%
Contains more Vitamin B1 +363.4%
Contains more Vitamin B2 +312.7%
Contains more Vitamin B3 +86.1%
Contains more Vitamin B6 +156.1%
Contains more Folate +200%
Contains more Vitamin K +31.3%
Contains more Vitamin A +21.7%
Contains more Vitamin B5 +42.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dandelion greens
Dandelion greens
4
:
1
Mustard Greens
Mustard Greens
Contains more Fats +48.9%
Contains more Carbs +104%
Contains more Other +164.7%
Equal in Protein - 2.56
Equal in Water - 91.78
Dandelion greens
3% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 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 +48.9%
Contains more Carbs +104%
Contains more Other +164.7%
Equal in Protein - 2.56
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dandelion greens
Dandelion greens
1
:
2
Mustard Greens
Mustard Greens
Contains more Polyunsaturated fat +565.2%
Contains less Saturated Fat -92.9%
Contains more Monounsaturated Fat +685.7%
Dandelion greens
35% 3% 62%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.306 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 +565.2%
Contains less Saturated Fat -92.9%
Contains more Monounsaturated Fat +685.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dandelion greens Mustard Greens Opinion
Net carbs 5.7g 2.51g Dandelion greens
Protein 2.7g 2.56g Dandelion greens
Fats 0.7g 0.47g Dandelion greens
Carbs 9.2g 4.51g Dandelion greens
Calories 45kcal 26kcal Dandelion greens
Sugar 0.71g 1.41g Dandelion greens
Fiber 3.5g 2g Dandelion greens
Calcium 187mg 118mg Dandelion greens
Iron 3.1mg 0.87mg Dandelion greens
Magnesium 36mg 13mg Dandelion greens
Phosphorus 66mg 42mg Dandelion greens
Potassium 397mg 162mg Dandelion greens
Sodium 76mg 9mg Mustard Greens
Zinc 0.41mg 0.22mg Dandelion greens
Copper 0.171mg 0.146mg Dandelion greens
Manganese 0.342mg Dandelion greens
Selenium 0.5µg 0.6µg Mustard Greens
Vitamin A 10161IU 12370IU Mustard Greens
Vitamin A RAE 508µg 618µg Mustard Greens
Vitamin E 3.44mg 1.78mg Dandelion greens
Vitamin C 35mg 25.3mg Dandelion greens
Vitamin B1 0.19mg 0.041mg Dandelion greens
Vitamin B2 0.26mg 0.063mg Dandelion greens
Vitamin B3 0.806mg 0.433mg Dandelion greens
Vitamin B5 0.084mg 0.12mg Mustard Greens
Vitamin B6 0.251mg 0.098mg Dandelion greens
Folate 27µg 9µg Dandelion greens
Vitamin K 778.4µg 592.7µg Dandelion greens
Saturated Fat 0.17g 0.012g Mustard Greens
Monounsaturated Fat 0.014g 0.11g Mustard Greens
Polyunsaturated fat 0.306g 0.046g Dandelion greens

Which food is preferable for your diet?

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

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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
246%
Dandelion greens
201%
Mustard Greens
Minerals Daily Need Coverage Score
39%
Dandelion greens
17%
Mustard Greens

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 67mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.158g)
Which food is lower in Sugar?
Dandelion greens
Dandelion greens is lower in Sugar (difference - 0.7g)
Which food is lower in glycemic index?
Dandelion greens
Dandelion greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Dandelion greens
Dandelion greens is cheaper (difference - $1.4)
Which food is richer in minerals?
Dandelion greens
Dandelion greens is relatively richer in minerals
Which food is richer in vitamins?
Dandelion greens
Dandelion greens is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Dandelion greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/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.