Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Garden asparagus
  5. Compare
  6. Garden asparagus vs. Mustard Greens

Garden asparagus vs. Mustard Greens — In-Depth Nutrition Comparison

Compare

Important differences between Garden asparagus and Mustard Greens

  • Garden asparagus has more Iron, Folate, Vitamin B1, and Vitamin B2, however, Mustard Greens is richer in Vitamin K, Vitamin A RAE, Vitamin C, and Calcium.
  • Mustard Greens's daily need coverage for Vitamin K is 459% more.
  • Garden asparagus contains 6 times more Folate than Mustard Greens. Garden asparagus contains 52µg of Folate, while Mustard Greens contains 9µg.

The food varieties used in the comparison are Asparagus, raw and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Garden asparagus 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.
Garden asparagus
Garden asparagus
9
:
1
Mustard Greens
Mustard Greens
Contains more Iron +146%
Contains more Phosphorus +23.8%
Contains more Potassium +24.7%
Contains less Sodium -77.8%
Contains more Zinc +145.5%
Contains more Copper +29.5%
Contains more Selenium +283.3%
Contains more Calcium +391.7%
Equal in Magnesium - 13
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Iron +146%
Contains more Phosphorus +23.8%
Contains more Potassium +24.7%
Contains less Sodium -77.8%
Contains more Zinc +145.5%
Contains more Copper +29.5%
Contains more Selenium +283.3%
Contains more Calcium +391.7%
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.
Garden asparagus
Garden asparagus
5
:
5
Mustard Greens
Mustard Greens
Contains more Vitamin B1 +248.8%
Contains more Vitamin B2 +123.8%
Contains more Vitamin B3 +125.9%
Contains more Vitamin B5 +128.3%
Contains more Folate +477.8%
Contains more Vitamin A +1536.2%
Contains more Vitamin E +57.5%
Contains more Vitamin C +351.8%
Contains more Vitamin K +1324.8%
Equal in Vitamin B6 - 0.098
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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 +248.8%
Contains more Vitamin B2 +123.8%
Contains more Vitamin B3 +125.9%
Contains more Vitamin B5 +128.3%
Contains more Folate +477.8%
Contains more Vitamin A +1536.2%
Contains more Vitamin E +57.5%
Contains more Vitamin C +351.8%
Contains more Vitamin K +1324.8%
Equal in Vitamin B6 - 0.098

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
4
Mustard Greens
Mustard Greens
Contains more Protein +16.4%
Contains more Fats +291.7%
Contains more Carbs +16.2%
Contains more Other +17.2%
Equal in Water - 91.78
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 Protein +16.4%
Contains more Fats +291.7%
Contains more Carbs +16.2%
Contains more Other +17.2%
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Mustard Greens
Mustard Greens
Contains less Saturated Fat -70%
Contains more Monounsaturated Fat +∞%
Equal in Polyunsaturated fat - 0.046
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains less Saturated Fat -70%
Contains more Monounsaturated Fat +∞%
Equal in Polyunsaturated fat - 0.046

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garden asparagus Mustard Greens Opinion
Net carbs 1.78g 2.51g Mustard Greens
Protein 2.2g 2.56g Mustard Greens
Fats 0.12g 0.47g Mustard Greens
Carbs 3.88g 4.51g Mustard Greens
Calories 20kcal 26kcal Mustard Greens
Fructose 1g Garden asparagus
Sugar 1.88g 1.41g Mustard Greens
Fiber 2.1g 2g Garden asparagus
Calcium 24mg 118mg Mustard Greens
Iron 2.14mg 0.87mg Garden asparagus
Magnesium 14mg 13mg Garden asparagus
Phosphorus 52mg 42mg Garden asparagus
Potassium 202mg 162mg Garden asparagus
Sodium 2mg 9mg Garden asparagus
Zinc 0.54mg 0.22mg Garden asparagus
Copper 0.189mg 0.146mg Garden asparagus
Manganese 0.158mg Garden asparagus
Selenium 2.3µg 0.6µg Garden asparagus
Vitamin A 756IU 12370IU Mustard Greens
Vitamin A RAE 38µg 618µg Mustard Greens
Vitamin E 1.13mg 1.78mg Mustard Greens
Vitamin C 5.6mg 25.3mg Mustard Greens
Vitamin B1 0.143mg 0.041mg Garden asparagus
Vitamin B2 0.141mg 0.063mg Garden asparagus
Vitamin B3 0.978mg 0.433mg Garden asparagus
Vitamin B5 0.274mg 0.12mg Garden asparagus
Vitamin B6 0.091mg 0.098mg Mustard Greens
Folate 52µg 9µg Garden asparagus
Vitamin K 41.6µg 592.7µg Mustard Greens
Tryptophan 0.027mg Garden asparagus
Threonine 0.084mg Garden asparagus
Isoleucine 0.075mg Garden asparagus
Leucine 0.128mg Garden asparagus
Lysine 0.104mg Garden asparagus
Methionine 0.031mg Garden asparagus
Phenylalanine 0.075mg Garden asparagus
Valine 0.115mg Garden asparagus
Histidine 0.049mg Garden asparagus
Saturated Fat 0.04g 0.012g Mustard Greens
Monounsaturated Fat 0g 0.11g Mustard Greens
Polyunsaturated fat 0.05g 0.046g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Mustard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Garden asparagus
Garden asparagus vs Artichoke
Artichoke
Garden asparagus
Garden asparagus vs Broccoli
Broccoli
Garden asparagus
Garden asparagus vs Beetroot
Beetroot
Mustard Greens
Mustard Greens vs True morels
True morels
Mustard Greens
Mustard Greens vs Shiitake
Shiitake
Mustard Greens
Mustard Greens vs Cream of mushroom soup
Cream of mushroom soup

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
29%
Garden asparagus
201%
Mustard Greens
Minerals Daily Need Coverage Score
25%
Garden asparagus
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.47g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.028g)
Which food is cheaper?
Mustard Greens
Mustard Greens is cheaper (difference - $2.6)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.