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  6. Garlic vs. Mustard Greens

Garlic vs. Mustard Greens — In-Depth Nutrition Comparison

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What are the main differences between Garlic and Mustard Greens?

  • Garlic is richer in Vitamin B6, Selenium, Copper, Phosphorus, Vitamin B1, Iron, and Vitamin B5, yet Mustard Greens is richer in Vitamin K, Vitamin A RAE, and Vitamin E .
  • Mustard Greens's daily need coverage for Vitamin K is 493% higher.
  • Garlic has 24 times more Selenium than Mustard Greens. Garlic has 14.2µg of Selenium, while Mustard Greens has 0.6µg.

We used Garlic, raw and Mustard greens, cooked, boiled, drained, without salt types in this comparison.

Infographic

Garlic 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.
Garlic
Garlic
9
:
1
Mustard Greens
Mustard Greens
Contains more Calcium +53.4%
Contains more Iron +95.4%
Contains more Magnesium +92.3%
Contains more Phosphorus +264.3%
Contains more Potassium +147.5%
Contains more Zinc +427.3%
Contains more Copper +104.8%
Contains more Selenium +2266.7%
Contains less Sodium -47.1%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
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 +53.4%
Contains more Iron +95.4%
Contains more Magnesium +92.3%
Contains more Phosphorus +264.3%
Contains more Potassium +147.5%
Contains more Zinc +427.3%
Contains more Copper +104.8%
Contains more Selenium +2266.7%
Contains less Sodium -47.1%

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.
Garlic
Garlic
6
:
4
Mustard Greens
Mustard Greens
Contains more Vitamin C +23.3%
Contains more Vitamin B1 +387.8%
Contains more Vitamin B2 +74.6%
Contains more Vitamin B3 +61.7%
Contains more Vitamin B5 +396.7%
Contains more Vitamin B6 +1160.2%
Contains more Vitamin A +137344.4%
Contains more Vitamin E +2125%
Contains more Folate +200%
Contains more Vitamin K +34764.7%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
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 C +23.3%
Contains more Vitamin B1 +387.8%
Contains more Vitamin B2 +74.6%
Contains more Vitamin B3 +61.7%
Contains more Vitamin B5 +396.7%
Contains more Vitamin B6 +1160.2%
Contains more Vitamin A +137344.4%
Contains more Vitamin E +2125%
Contains more Folate +200%
Contains more Vitamin K +34764.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
:
1
Mustard Greens
Mustard Greens
Contains more Protein +148.4%
Contains more Carbs +633%
Contains more Other +120.6%
Contains more Water +56.7%
Equal in Fats - 0.47
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +148.4%
Contains more Carbs +633%
Contains more Other +120.6%
Contains more Water +56.7%
Equal in Fats - 0.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
:
2
Mustard Greens
Mustard Greens
Contains more Polyunsaturated fat +441.3%
Contains less Saturated Fat -86.5%
Contains more Monounsaturated Fat +900%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 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 +441.3%
Contains less Saturated Fat -86.5%
Contains more Monounsaturated Fat +900%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Mustard Greens Opinion
Net carbs 30.96g 2.51g Garlic
Protein 6.36g 2.56g Garlic
Fats 0.5g 0.47g Garlic
Carbs 33.06g 4.51g Garlic
Calories 149kcal 26kcal Garlic
Sugar 1g 1.41g Garlic
Fiber 2.1g 2g Garlic
Calcium 181mg 118mg Garlic
Iron 1.7mg 0.87mg Garlic
Magnesium 25mg 13mg Garlic
Phosphorus 153mg 42mg Garlic
Potassium 401mg 162mg Garlic
Sodium 17mg 9mg Mustard Greens
Zinc 1.16mg 0.22mg Garlic
Copper 0.299mg 0.146mg Garlic
Manganese 1.672mg Garlic
Selenium 14.2µg 0.6µg Garlic
Vitamin A 9IU 12370IU Mustard Greens
Vitamin A RAE 0µg 618µg Mustard Greens
Vitamin E 0.08mg 1.78mg Mustard Greens
Vitamin C 31.2mg 25.3mg Garlic
Vitamin B1 0.2mg 0.041mg Garlic
Vitamin B2 0.11mg 0.063mg Garlic
Vitamin B3 0.7mg 0.433mg Garlic
Vitamin B5 0.596mg 0.12mg Garlic
Vitamin B6 1.235mg 0.098mg Garlic
Folate 3µg 9µg Mustard Greens
Vitamin K 1.7µg 592.7µg Mustard Greens
Tryptophan 0.066mg Garlic
Threonine 0.157mg Garlic
Isoleucine 0.217mg Garlic
Leucine 0.308mg Garlic
Lysine 0.273mg Garlic
Methionine 0.076mg Garlic
Phenylalanine 0.183mg Garlic
Valine 0.291mg Garlic
Histidine 0.113mg Garlic
Saturated Fat 0.089g 0.012g Mustard Greens
Monounsaturated Fat 0.011g 0.11g Mustard Greens
Polyunsaturated fat 0.249g 0.046g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic 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
43%
Garlic
201%
Mustard Greens
Minerals Daily Need Coverage Score
67%
Garlic
17%
Mustard Greens

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.077g)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 0.41g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $0.8)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.