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  6. Escarole vs. Mustard Greens

Escarole vs. Mustard Greens — In-Depth Nutrition Comparison

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A recap on differences between Escarole and Mustard Greens

  • Escarole has more Folate, and Vitamin B5, however, Mustard Greens is higher in Vitamin K, Vitamin A RAE, Vitamin C, Vitamin E , Calcium, Copper, and Vitamin B6.
  • Mustard Greens covers your daily Vitamin K needs 317% more than Escarole.
  • Mustard Greens contains 9 times less Folate than Escarole. Escarole contains 78µg of Folate, while Mustard Greens contains 9µg.

Food varieties used in this article are Escarole, cooked, boiled, drained, no salt added and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Escarole 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.
Escarole
Escarole
3
:
6
Mustard Greens
Mustard Greens
Contains more Potassium +51.2%
Contains more Zinc +213.6%
Contains more Calcium +156.5%
Contains more Iron +20.8%
Contains more Phosphorus +90.9%
Contains less Sodium -52.6%
Contains more Copper +67.8%
Contains more Selenium +200%
Equal in Magnesium - 13
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Potassium +51.2%
Contains more Zinc +213.6%
Contains more Calcium +156.5%
Contains more Iron +20.8%
Contains more Phosphorus +90.9%
Contains less Sodium -52.6%
Contains more Copper +67.8%
Contains more Selenium +200%
Equal in Magnesium - 13

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.
Escarole
Escarole
3
:
7
Mustard Greens
Mustard Greens
Contains more Vitamin B1 +43.9%
Contains more Vitamin B5 +588.3%
Contains more Folate +766.7%
Contains more Vitamin A +555.2%
Contains more Vitamin E +345%
Contains more Vitamin C +666.7%
Contains more Vitamin B3 +38.8%
Contains more Vitamin B6 +512.5%
Contains more Vitamin K +179.7%
Equal in Vitamin B2 - 0.063
Escarole
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 530%
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 B1 +43.9%
Contains more Vitamin B5 +588.3%
Contains more Folate +766.7%
Contains more Vitamin A +555.2%
Contains more Vitamin E +345%
Contains more Vitamin C +666.7%
Contains more Vitamin B3 +38.8%
Contains more Vitamin B6 +512.5%
Contains more Vitamin K +179.7%
Equal in Vitamin B2 - 0.063

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
2
:
3
Mustard Greens
Mustard Greens
Contains more Other +92.6%
Contains more Protein +122.6%
Contains more Fats +161.1%
Contains more Carbs +46.9%
Equal in Water - 91.78
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 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 Other +92.6%
Contains more Protein +122.6%
Contains more Fats +161.1%
Contains more Carbs +46.9%
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Mustard Greens
Mustard Greens
Contains more Polyunsaturated fat +76.1%
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +2650%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 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 +76.1%
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +2650%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Mustard Greens Opinion
Net carbs 0.27g 2.51g Mustard Greens
Protein 1.15g 2.56g Mustard Greens
Fats 0.18g 0.47g Mustard Greens
Carbs 3.07g 4.51g Mustard Greens
Calories 19kcal 26kcal Mustard Greens
Sugar 0.23g 1.41g Escarole
Fiber 2.8g 2g Escarole
Calcium 46mg 118mg Mustard Greens
Iron 0.72mg 0.87mg Mustard Greens
Magnesium 13mg 13mg
Phosphorus 22mg 42mg Mustard Greens
Potassium 245mg 162mg Escarole
Sodium 19mg 9mg Mustard Greens
Zinc 0.69mg 0.22mg Escarole
Copper 0.087mg 0.146mg Mustard Greens
Manganese 0.385mg Escarole
Selenium 0.2µg 0.6µg Mustard Greens
Vitamin A 1888IU 12370IU Mustard Greens
Vitamin A RAE 94µg 618µg Mustard Greens
Vitamin E 0.4mg 1.78mg Mustard Greens
Vitamin C 3.3mg 25.3mg Mustard Greens
Vitamin B1 0.059mg 0.041mg Escarole
Vitamin B2 0.062mg 0.063mg Mustard Greens
Vitamin B3 0.312mg 0.433mg Mustard Greens
Vitamin B5 0.826mg 0.12mg Escarole
Vitamin B6 0.016mg 0.098mg Mustard Greens
Folate 78µg 9µg Escarole
Vitamin K 211.9µg 592.7µg Mustard Greens
Tryptophan 0.005mg Escarole
Threonine 0.046mg Escarole
Isoleucine 0.066mg Escarole
Leucine 0.09mg Escarole
Lysine 0.058mg Escarole
Methionine 0.013mg Escarole
Phenylalanine 0.049mg Escarole
Valine 0.058mg Escarole
Histidine 0.021mg Escarole
Saturated Fat 0.042g 0.012g Mustard Greens
Monounsaturated Fat 0.004g 0.11g Mustard Greens
Polyunsaturated fat 0.081g 0.046g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole 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
67%
Escarole
201%
Mustard Greens
Minerals Daily Need Coverage Score
18%
Escarole
17%
Mustard Greens

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.03g)
Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 1.18g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 32)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.