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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 RAE, and Folate, while Mustard Greens Raw has more Vitamin K, Vitamin C, Copper, Vitamin E , Iron, Calcium, Fiber, and Vitamin B6.
  • Mustard Greens Raw covers your daily need of 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.
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%
Contains more Selenium +50%
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 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
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%
Contains more Selenium +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.
:
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +110.3%
Contains more Fats +180%
Contains more Carbs +62.7%
Contains more Other +110.9%
Equal in Water - 90.7
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 Protein +110.3%
Contains more Fats +180%
Contains more Carbs +62.7%
Contains more Other +110.9%
Equal in Water - 90.7

Fat Type Comparison

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

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 Raw
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 Raw Opinion
Net carbs 1.57g 1.47g Lettuce
Protein 1.36g 2.86g Mustard Greens Raw
Fats 0.15g 0.42g Mustard Greens Raw
Carbs 2.87g 4.67g Mustard Greens Raw
Calories 15kcal 27kcal Mustard Greens Raw
Fructose 0.43g Lettuce
Sugar 0.78g 1.32g Lettuce
Fiber 1.3g 3.2g Mustard Greens Raw
Calcium 36mg 115mg Mustard Greens Raw
Iron 0.86mg 1.64mg Mustard Greens Raw
Magnesium 13mg 32mg Mustard Greens Raw
Phosphorus 29mg 58mg Mustard Greens Raw
Potassium 194mg 384mg Mustard Greens Raw
Sodium 28mg 20mg Mustard Greens Raw
Zinc 0.18mg 0.25mg Mustard Greens Raw
Copper 0.029mg 0.165mg Mustard Greens Raw
Manganese 0.25mg Lettuce
Selenium 0.6µg 0.9µg Mustard Greens Raw
Vitamin A 7405IU 3024IU Lettuce
Vitamin A RAE 370µg 151µg Lettuce
Vitamin E 0.22mg 2.01mg Mustard Greens Raw
Vitamin C 9.2mg 70mg Mustard Greens Raw
Vitamin B1 0.07mg 0.08mg Mustard Greens Raw
Vitamin B2 0.08mg 0.11mg Mustard Greens Raw
Vitamin B3 0.375mg 0.8mg Mustard Greens Raw
Vitamin B5 0.134mg 0.21mg Mustard Greens Raw
Vitamin B6 0.09mg 0.18mg Mustard Greens Raw
Folate 38µg 12µg Lettuce
Vitamin K 126.3µg 257.5µg Mustard Greens Raw
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 0.01g Mustard Greens Raw
Monounsaturated Fat 0.006g 0.092g Mustard Greens Raw
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 Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
14%
Lettuce
25%
Mustard Greens Raw

Comparison summary

Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.01g)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw 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

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.