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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 A, and vitamin C; 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

Kale vs Mustard Greens 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.
Kale
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Contains more MagnesiumMagnesium +38.5%
Contains more PotassiumPotassium +40.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +50%
Contains more CalciumCalcium +63.9%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -60.9%
~equal in Iron ~0.87mg
~equal in Copper ~0.146mg
~equal in Zinc ~0.22mg

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.
Kale
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 137% 227% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
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 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Contains more Vitamin CVitamin C +62.1%
Contains more Vitamin B1Vitamin B1 +29.3%
Contains more Vitamin B3Vitamin B3 +15.5%
Contains more Vitamin B6Vitamin B6 +40.8%
Contains more Vitamin KVitamin K +37.8%
Contains more FolateFolate +44.4%
Contains more Vitamin EVitamin E +109.4%
Contains more Vitamin B5Vitamin B5 +144.9%
~equal in Vitamin A ~618µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.063mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~0.4mg

All nutrients comparison - raw data values

Nutrient Kale Mustard Greens DV% diff.
Vitamin K 817µg 592.7µg 187%
Manganese 0.416mg 18%
Vitamin C 41mg 25.3mg 17%
Vitamin A 681µg 618µg 7%
Vitamin E 0.85mg 1.78mg 6%
Calcium 72mg 118mg 5%
Vitamin B6 0.138mg 0.098mg 3%
Potassium 228mg 162mg 2%
Phosphorus 28mg 42mg 2%
Magnesium 18mg 13mg 1%
Selenium 0.9µg 0.6µg 1%
Vitamin B5 0.049mg 0.12mg 1%
Vitamin B2 0.07mg 0.063mg 1%
Copper 0.156mg 0.146mg 1%
Protein 1.9g 2.56g 1%
Sodium 23mg 9mg 1%
Folate 13µg 9µg 1%
Polyunsaturated fat 0.193g 0.046g 1%
Vitamin B1 0.053mg 0.041mg 1%
Calories 28kcal 26kcal 0%
Fats 0.4g 0.47g 0%
Net carbs 3.63g 2.51g N/A
Carbs 5.63g 4.51g 0%
Iron 0.9mg 0.87mg 0%
Sugar 1.25g 1.41g N/A
Fiber 2g 2g 0%
Zinc 0.24mg 0.22mg 0%
Vitamin B3 0.5mg 0.433mg 0%
Choline 0.4mg 0.4mg 0%
Saturated fat 0.052g 0.012g 0%
Monounsaturated fat 0.03g 0.11g 0%
Tryptophan 0.023mg 0%
Threonine 0.085mg 0%
Isoleucine 0.114mg 0%
Leucine 0.133mg 0%
Lysine 0.114mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.097mg 0%
Valine 0.104mg 0%
Histidine 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
2
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
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 CarbsCarbs +24.8%
Contains more OtherOther +27.9%
Contains more ProteinProtein +34.7%
Contains more FatsFats +17.5%
~equal in Water ~91.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
1
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
Contains more Poly. FatPolyunsaturated fat +319.6%
Contains less Sat. FatSaturated fat -76.9%
Contains more Mono. FatMonounsaturated fat +266.7%

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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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.