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Lettuce vs Mustard Greens - In-Depth Nutrition Comparison

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Summary of differences between Lettuce and Mustard Greens

  • Lettuce has more Vitamin A RAE, and Folate, while Mustard Greens has more Vitamin K, Vitamin C, Copper, Vitamin E , Iron, Calcium, Fiber, and Vitamin B6.
  • Mustard Greens covers your daily need of Vitamin K 109% more than Lettuce.
  • Lettuce contains 3 times more Folate than Mustard Greens. While Lettuce contains 38µg of Folate, Mustard Greens contain only 12µg.

These are the specific foods used in this comparison Lettuce, green leaf, raw and Mustard greens, raw.

Infographic

Lettuce 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +219.4%
Contains more Iron +90.7%
Contains more Magnesium +146.2%
Contains more Phosphorus +100%
Contains more Potassium +97.9%
Contains less Sodium -28.6%
Contains more Zinc +38.9%
Contains more Copper +469%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 33% 10% 13% 18% 4% 5% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Contains more Calcium +219.4%
Contains more Iron +90.7%
Contains more Magnesium +146.2%
Contains more Phosphorus +100%
Contains more Potassium +97.9%
Contains less Sodium -28.6%
Contains more Zinc +38.9%
Contains more Copper +469%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +144.9%
Contains more Folate +216.7%
Contains more Vitamin E +813.6%
Contains more Vitamin C +660.9%
Contains more Vitamin B1 +14.3%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B3 +113.3%
Contains more Vitamin B5 +56.7%
Contains more Vitamin B6 +100%
Contains more Vitamin K +103.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin A +144.9%
Contains more Folate +216.7%
Contains more Vitamin E +813.6%
Contains more Vitamin C +660.9%
Contains more Vitamin B1 +14.3%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B3 +113.3%
Contains more Vitamin B5 +56.7%
Contains more Vitamin B6 +100%
Contains more Vitamin K +103.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lettuce Mustard Greens
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Lettuce Mustard Greens Opinion
Net carbs 1.57g 1.47g Lettuce
Protein 1.36g 2.86g Mustard Greens
Fats 0.15g 0.42g Mustard Greens
Carbs 2.87g 4.67g Mustard Greens
Calories 15kcal 27kcal Mustard Greens
Starch 0g g Lettuce
Fructose 0.43g g Lettuce
Sugar 0.78g 1.32g Lettuce
Fiber 1.3g 3.2g Mustard Greens
Calcium 36mg 115mg Mustard Greens
Iron 0.86mg 1.64mg Mustard Greens
Magnesium 13mg 32mg Mustard Greens
Phosphorus 29mg 58mg Mustard Greens
Potassium 194mg 384mg Mustard Greens
Sodium 28mg 20mg Mustard Greens
Zinc 0.18mg 0.25mg Mustard Greens
Copper 0.029mg 0.165mg Mustard Greens
Vitamin A 7405IU 3024IU Lettuce
Vitamin E 0.22mg 2.01mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9.2mg 70mg Mustard Greens
Vitamin B1 0.07mg 0.08mg Mustard Greens
Vitamin B2 0.08mg 0.11mg Mustard Greens
Vitamin B3 0.375mg 0.8mg Mustard Greens
Vitamin B5 0.134mg 0.21mg Mustard Greens
Vitamin B6 0.09mg 0.18mg Mustard Greens
Folate 38µg 12µg Lettuce
Vitamin B12 0µg 0µg
Vitamin K 126.3µg 257.5µg Mustard Greens
Tryptophan 0.009mg mg Lettuce
Threonine 0.059mg mg Lettuce
Isoleucine 0.084mg mg Lettuce
Leucine 0.079mg mg Lettuce
Lysine 0.084mg mg Lettuce
Methionine 0.016mg mg Lettuce
Phenylalanine 0.055mg mg Lettuce
Valine 0.07mg mg Lettuce
Histidine 0.022mg mg Lettuce
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.02g 0.01g Mustard Greens
Monounsaturated Fat 0.006g 0.092g Mustard Greens
Polyunsaturated fat 0.082g 0.038g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Mustard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
75
Lettuce
102
Mustard Greens
Mineral Summary Score
13
Lettuce
30
Mustard Greens

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Lettuce
17%
Mustard Greens
Carbohydrates
3%
Lettuce
5%
Mustard Greens
Fats
1%
Lettuce
2%
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 - 0.01g)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 0.54g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $0.9)
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/nutrients
  2. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.