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

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How are eggs and mustard Greens Raw different?

  • Eggs are higher in copper, selenium, choline, vitamin B12, vitamin B2, and vitamin B5; however, mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A.
  • Daily need coverage for vitamin K for mustard Greens Raw is 214% higher.
  • Eggs have a lower glycemic index (0) than mustard Greens Raw (32).

Egg, whole, cooked, hard-boiled and Mustard greens, raw are the varieties used in this article.

Infographic

Egg 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.
Egg
Egg
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 CopperCopper +1112.1%
Contains more ZincZinc +320%
Contains more PhosphorusPhosphorus +196.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3322.2%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +130%
Contains more PotassiumPotassium +204.8%
Contains more IronIron +37.8%
Contains less SodiumSodium -83.9%

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.
Egg
Egg
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +366.4%
Contains more Vitamin B5Vitamin B5 +565.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +266.7%
Contains more CholineCholine +58660%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +95.1%
Contains more Vitamin B1Vitamin B1 +21.2%
Contains more Vitamin B3Vitamin B3 +1150%
Contains more Vitamin B6Vitamin B6 +48.8%
Contains more Vitamin KVitamin K +85733.3%
~equal in Vitamin A ~151µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 ProteinProtein +339.9%
Contains more FatsFats +2426.2%
Contains more CarbsCarbs +317%
Contains more WaterWater +21.5%
Contains more OtherOther +26.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 Mono. FatMonounsaturated fat +4331.5%
Contains more Poly. FatPolyunsaturated fat +3621.1%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Mustard Greens Raw
Lower in Cholesterol ok
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Egg Mustard Greens Raw DV% diff.
Vitamin K 0.3µg 257.5µg 214%
Copper 2mg 0.165mg 204%
Cholesterol 373mg 0mg 124%
Vitamin C 0mg 70mg 78%
Selenium 30.8µg 0.9µg 54%
Choline 293.8mg 0.5mg 53%
Vitamin B12 1.11µg 0µg 46%
Vitamin B2 0.513mg 0.11mg 31%
Vitamin B5 1.398mg 0.21mg 24%
Protein 12.58g 2.86g 19%
Fats 10.61g 0.42g 16%
Phosphorus 172mg 58mg 16%
Saturated fat 3.267g 0.01g 15%
Fiber 0g 3.2g 13%
Vitamin D 87IU 0IU 11%
Vitamin D 2.2µg 0µg 11%
Monounsaturated fat 4.077g 0.092g 10%
Polyunsaturated fat 1.414g 0.038g 9%
Potassium 126mg 384mg 8%
Folate 44µg 12µg 8%
Vitamin E 1.03mg 2.01mg 7%
Zinc 1.05mg 0.25mg 7%
Calcium 50mg 115mg 7%
Iron 1.19mg 1.64mg 6%
Calories 155kcal 27kcal 6%
Magnesium 10mg 32mg 5%
Sodium 124mg 20mg 5%
Vitamin B3 0.064mg 0.8mg 5%
Vitamin B6 0.121mg 0.18mg 5%
Vitamin B1 0.066mg 0.08mg 1%
Manganese 0.026mg 1%
Carbs 1.12g 4.67g 1%
Net carbs 1.12g 1.47g N/A
Sugar 1.12g 1.32g N/A
Vitamin A 149µg 151µg 0%
Tryptophan 0.153mg 0%
Threonine 0.604mg 0%
Isoleucine 0.686mg 0%
Leucine 1.075mg 0%
Lysine 0.904mg 0%
Methionine 0.392mg 0%
Phenylalanine 0.668mg 0%
Valine 0.767mg 0%
Histidine 0.298mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Mustard Greens Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
53%
Egg
84%
Mustard Greens Raw
Minerals Daily Need Coverage Score
103%
Egg
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 373mg)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 104mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 3.257g)
Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 32)
Which food is cheaper?
Egg
Egg is cheaper (difference - $0.4)
Which food is richer in minerals?
?
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.
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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.