Kale vs. Mustard Greens — In-Depth Nutrition Comparison
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A recap on differences between Kale and Mustard Greens
- Kale has more Vitamin K, Vitamin C, and Vitamin A RAE, however, Mustard Greens is higher in Vitamin E .
- Kale covers your daily Vitamin K needs 187% more than Mustard Greens.
- Mustard Greens contains 2 times less Vitamin C than Kale. Kale contains 41mg of Vitamin C, while Mustard Greens contains 25.3mg.
Food varieties used in this article are Kale, cooked, boiled, drained, without salt and Mustard greens, cooked, boiled, drained, without salt.
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.
Contains
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Magnesium
+38.5%
Contains
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Potassium
+40.7%
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Selenium
+50%
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Calcium
+63.9%
Contains
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Phosphorus
+50%
Contains
less
Sodium
-60.9%
Equal in Iron - 0.87
Equal in Zinc - 0.22
Equal in Copper - 0.146
Contains
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Magnesium
+38.5%
Contains
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Potassium
+40.7%
Contains
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Selenium
+50%
Contains
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Calcium
+63.9%
Contains
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Phosphorus
+50%
Contains
less
Sodium
-60.9%
Equal in Iron - 0.87
Equal in Zinc - 0.22
Equal in Copper - 0.146
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.
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Contains
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Vitamin A
+10.1%
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Vitamin C
+62.1%
Contains
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Vitamin B1
+29.3%
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Vitamin B2
+11.1%
Contains
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Vitamin B3
+15.5%
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Vitamin B6
+40.8%
Contains
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Folate
+44.4%
Contains
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Vitamin K
+37.8%
Contains
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Vitamin E
+109.4%
Contains
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Vitamin B5
+144.9%
Equal in Vitamin A - 12370
Equal in Vitamin B2 - 0.063
Contains
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Vitamin A
+10.1%
Contains
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Vitamin C
+62.1%
Contains
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Vitamin B1
+29.3%
Contains
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Vitamin B2
+11.1%
Contains
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Vitamin B3
+15.5%
Contains
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Vitamin B6
+40.8%
Contains
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Folate
+44.4%
Contains
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Vitamin K
+37.8%
Contains
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Vitamin E
+109.4%
Contains
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Vitamin B5
+144.9%
Equal in Vitamin A - 12370
Equal in Vitamin B2 - 0.063
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+24.8%
Contains
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Other
+27.9%
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Protein
+34.7%
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Fats
+17.5%
Equal in Water - 91.78
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
Contains
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Carbs
+24.8%
Contains
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Other
+27.9%
Contains
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Protein
+34.7%
Contains
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Fats
+17.5%
Equal in Water - 91.78
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+319.6%
Contains
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Saturated Fat
-76.9%
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Monounsaturated Fat
+266.7%
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.193 g
Saturated Fat:
0.012 g
Monounsaturated Fat:
0.11 g
Polyunsaturated fat:
0.046 g
Contains
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Polyunsaturated fat
+319.6%
Contains
less
Saturated Fat
-76.9%
Contains
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Monounsaturated Fat
+266.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.63g | 2.51g |
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| Protein | 1.9g | 2.56g |
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| Fats | 0.4g | 0.47g |
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| Carbs | 5.63g | 4.51g |
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| Calories | 28kcal | 26kcal |
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| Sugar | 1.25g | 1.41g |
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| Fiber | 2g | 2g | |
| Calcium | 72mg | 118mg |
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| Iron | 0.9mg | 0.87mg |
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| Magnesium | 18mg | 13mg |
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| Phosphorus | 28mg | 42mg |
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| Potassium | 228mg | 162mg |
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| Sodium | 23mg | 9mg |
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| Zinc | 0.24mg | 0.22mg |
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| Copper | 0.156mg | 0.146mg |
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| Manganese | 0.416mg |
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| Selenium | 0.9µg | 0.6µg |
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| Vitamin A | 13621IU | 12370IU |
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| Vitamin A RAE | 681µg | 618µg |
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| Vitamin E | 0.85mg | 1.78mg |
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| Vitamin C | 41mg | 25.3mg |
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| Vitamin B1 | 0.053mg | 0.041mg |
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| Vitamin B2 | 0.07mg | 0.063mg |
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| Vitamin B3 | 0.5mg | 0.433mg |
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| Vitamin B5 | 0.049mg | 0.12mg |
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| Vitamin B6 | 0.138mg | 0.098mg |
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| Folate | 13µg | 9µg |
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| Vitamin K | 817µg | 592.7µg |
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| Tryptophan | 0.023mg |
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| Threonine | 0.085mg |
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| Isoleucine | 0.114mg |
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| Leucine | 0.133mg |
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| Lysine | 0.114mg |
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| Methionine | 0.018mg |
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| Phenylalanine | 0.097mg |
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| Valine | 0.104mg |
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| Histidine | 0.04mg |
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| Saturated Fat | 0.052g | 0.012g |
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| Monounsaturated Fat | 0.03g | 0.11g |
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| Polyunsaturated fat | 0.193g | 0.046g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
258%
201%
Minerals Daily Need Coverage Score
22%
17%
Comparison summary
Which food contains less Sodium?
Mustard Greens contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Mustard Greens is lower in Saturated Fat (difference - 0.04g)
Which food is lower in Sugar?
Kale is lower in Sugar (difference - 0.16g)
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale is cheaper (difference - $1.4)
Which food is richer in minerals?
Kale is relatively richer in minerals
Which food is richer in vitamins?
Kale is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)