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Lettuce vs. Mustard Greens — In-Depth Nutrition Comparison

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The main differences between Lettuce and Mustard Greens

  • Lettuce has more Folate, however, Mustard Greens has more Vitamin K, Vitamin A RAE, Vitamin C, Copper, Vitamin E , and Calcium.
  • Daily need coverage for Vitamin K from Mustard Greens is 389% higher.
  • Mustard Greens has 34 times less Choline than Lettuce. Lettuce has 13.6mg of Choline, while Mustard Greens has 0.4mg.

Food types used in this article are Lettuce, green leaf, raw and Mustard greens, cooked, boiled, drained, without salt.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Potassium +19.8%
Contains more Calcium +227.8%
Contains more Phosphorus +44.8%
Contains less Sodium -67.9%
Contains more Zinc +22.2%
Contains more Copper +403.4%
Equal in Iron - 0.87
Equal in Magnesium - 13
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Potassium +19.8%
Contains more Calcium +227.8%
Contains more Phosphorus +44.8%
Contains less Sodium -67.9%
Contains more Zinc +22.2%
Contains more Copper +403.4%
Equal in Iron - 0.87
Equal in Magnesium - 13
Equal in Selenium - 0.6

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.
:
Contains more Vitamin B1 +70.7%
Contains more Vitamin B2 +27%
Contains more Vitamin B5 +11.7%
Contains more Folate +322.2%
Contains more Vitamin A +67%
Contains more Vitamin E +709.1%
Contains more Vitamin C +175%
Contains more Vitamin B3 +15.5%
Contains more Vitamin K +369.3%
Equal in Vitamin B6 - 0.098
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 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Contains more Vitamin B1 +70.7%
Contains more Vitamin B2 +27%
Contains more Vitamin B5 +11.7%
Contains more Folate +322.2%
Contains more Vitamin A +67%
Contains more Vitamin E +709.1%
Contains more Vitamin C +175%
Contains more Vitamin B3 +15.5%
Contains more Vitamin K +369.3%
Equal in Vitamin B6 - 0.098

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +88.2%
Contains more Fats +213.3%
Contains more Carbs +57.1%
Equal in Water - 91.78
Equal in Other - 0.68
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 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 Protein +88.2%
Contains more Fats +213.3%
Contains more Carbs +57.1%
Equal in Water - 91.78
Equal in Other - 0.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +78.3%
Contains less Saturated Fat -40%
Contains more Monounsaturated Fat +1733.3%
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Polyunsaturated fat +78.3%
Contains less Saturated Fat -40%
Contains more Monounsaturated Fat +1733.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Mustard Greens Opinion
Net carbs 1.57g 2.51g Mustard Greens
Protein 1.36g 2.56g Mustard Greens
Fats 0.15g 0.47g Mustard Greens
Carbs 2.87g 4.51g Mustard Greens
Calories 15kcal 26kcal Mustard Greens
Fructose 0.43g Lettuce
Sugar 0.78g 1.41g Lettuce
Fiber 1.3g 2g Mustard Greens
Calcium 36mg 118mg Mustard Greens
Iron 0.86mg 0.87mg Mustard Greens
Magnesium 13mg 13mg
Phosphorus 29mg 42mg Mustard Greens
Potassium 194mg 162mg Lettuce
Sodium 28mg 9mg Mustard Greens
Zinc 0.18mg 0.22mg Mustard Greens
Copper 0.029mg 0.146mg Mustard Greens
Manganese 0.25mg Lettuce
Selenium 0.6µg 0.6µg
Vitamin A 7405IU 12370IU Mustard Greens
Vitamin A RAE 370µg 618µg Mustard Greens
Vitamin E 0.22mg 1.78mg Mustard Greens
Vitamin C 9.2mg 25.3mg Mustard Greens
Vitamin B1 0.07mg 0.041mg Lettuce
Vitamin B2 0.08mg 0.063mg Lettuce
Vitamin B3 0.375mg 0.433mg Mustard Greens
Vitamin B5 0.134mg 0.12mg Lettuce
Vitamin B6 0.09mg 0.098mg Mustard Greens
Folate 38µg 9µg Lettuce
Vitamin K 126.3µg 592.7µg Mustard Greens
Tryptophan 0.009mg Lettuce
Threonine 0.059mg Lettuce
Isoleucine 0.084mg Lettuce
Leucine 0.079mg Lettuce
Lysine 0.084mg Lettuce
Methionine 0.016mg Lettuce
Phenylalanine 0.055mg Lettuce
Valine 0.07mg Lettuce
Histidine 0.022mg Lettuce
Saturated Fat 0.02g 0.012g Mustard Greens
Monounsaturated Fat 0.006g 0.11g Mustard Greens
Polyunsaturated fat 0.082g 0.046g 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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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
75%
Lettuce
201%
Mustard Greens
Minerals Daily Need Coverage Score
14%
Lettuce
17%
Mustard Greens

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.008g)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 0.63g)
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)
Which food is richer in minerals?
?
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.
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. 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/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.