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  6. Lettuce vs. Mustard Greens Raw

Lettuce vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Summary of differences between lettuce and mustard Greens Raw

  • Lettuce has more vitamin A and folate, while mustard Greens Raw have more vitamin K, vitamin C, copper, vitamin E, iron, calcium, fiber, and vitamin B6.
  • Mustard Greens Raw cover your daily need for vitamin K, 109% more than lettuce.
  • Lettuce contains 3 times more folate than mustard Greens Raw. While lettuce contains 38µg of folate, mustard Greens Raw 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 Raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +146.2%
Contains more CalciumCalcium +219.4%
Contains more PotassiumPotassium +97.9%
Contains more IronIron +90.7%
Contains more CopperCopper +469%
Contains more ZincZinc +38.9%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +50%

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.
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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin AVitamin A +145%
Contains more FolateFolate +216.7%
Contains more CholineCholine +2620%
Contains more Vitamin CVitamin C +660.9%
Contains more Vitamin EVitamin E +813.6%
Contains more Vitamin B1Vitamin B1 +14.3%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more Vitamin B3Vitamin B3 +113.3%
Contains more Vitamin B5Vitamin B5 +56.7%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin KVitamin K +103.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce Mustard Greens Raw DV% diff.
Vitamin K 126.3µg 257.5µg 109%
Vitamin C 9.2mg 70mg 68%
Vitamin A 370µg 151µg 24%
Copper 0.029mg 0.165mg 15%
Vitamin E 0.22mg 2.01mg 12%
Manganese 0.25mg 11%
Iron 0.86mg 1.64mg 10%
Calcium 36mg 115mg 8%
Fiber 1.3g 3.2g 8%
Vitamin B6 0.09mg 0.18mg 7%
Folate 38µg 12µg 7%
Potassium 194mg 384mg 6%
Magnesium 13mg 32mg 5%
Phosphorus 29mg 58mg 4%
Protein 1.36g 2.86g 3%
Vitamin B3 0.375mg 0.8mg 3%
Vitamin B2 0.08mg 0.11mg 2%
Vitamin B5 0.134mg 0.21mg 2%
Choline 13.6mg 0.5mg 2%
Calories 15kcal 27kcal 1%
Vitamin B1 0.07mg 0.08mg 1%
Selenium 0.6µg 0.9µg 1%
Carbs 2.87g 4.67g 1%
Fructose 0.43g 1%
Zinc 0.18mg 0.25mg 1%
Fats 0.15g 0.42g 0%
Net carbs 1.57g 1.47g N/A
Sugar 0.78g 1.32g N/A
Sodium 28mg 20mg 0%
Saturated fat 0.02g 0.01g 0%
Monounsaturated fat 0.006g 0.092g 0%
Polyunsaturated fat 0.082g 0.038g 0%
Tryptophan 0.009mg 0%
Threonine 0.059mg 0%
Isoleucine 0.084mg 0%
Leucine 0.079mg 0%
Lysine 0.084mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.055mg 0%
Valine 0.07mg 0%
Histidine 0.022mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +110.3%
Contains more FatsFats +180%
Contains more CarbsCarbs +62.7%
Contains more OtherOther +110.9%
~equal in Water ~90.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +115.8%
Contains less Sat. FatSaturated fat -50%
Contains more Mono. FatMonounsaturated fat +1433.3%

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 Raw - 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.