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  6. Mustard Greens Raw vs. Broccoli

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

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Significant differences between mustard Greens Raw and broccoli

  • Mustard Greens Raw are richer in vitamin K, vitamin A, copper, iron, vitamin E, and calcium, while broccoli is higher in vitamin C, folate, and vitamin B5.
  • Mustard Greens Raw cover your daily vitamin K needs 130% more than broccoli.
  • Mustard Greens Raw have 5 times more vitamin A than broccoli. Mustard Greens Raw have 3024IU of vitamin A, while broccoli has 623IU.

Specific food types used in this comparison are Mustard greens, raw and Broccoli, raw.

Infographic

Mustard Greens Raw vs Broccoli 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +52.4%
Contains more CalciumCalcium +144.7%
Contains more PotassiumPotassium +21.5%
Contains more IronIron +124.7%
Contains more CopperCopper +236.7%
Contains less SodiumSodium -39.4%
Contains more ZincZinc +64%
Contains more PhosphorusPhosphorus +13.8%
Contains more SeleniumSelenium +177.8%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin AVitamin A +387.1%
Contains more Vitamin EVitamin E +157.7%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin B3Vitamin B3 +25.2%
Contains more Vitamin KVitamin K +153.4%
Contains more Vitamin CVitamin C +27.4%
Contains more Vitamin B5Vitamin B5 +172.9%
Contains more FolateFolate +425%
Contains more CholineCholine +3640%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.117mg
~equal in Vitamin B6 ~0.175mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Broccoli DV% diff.
Vitamin K 257.5µg 101.6µg 130%
Vitamin C 70mg 89.2mg 21%
Vitamin A 151µg 31µg 13%
Folate 12µg 63µg 13%
Copper 0.165mg 0.049mg 13%
Iron 1.64mg 0.73mg 11%
Manganese 0.21mg 9%
Vitamin E 2.01mg 0.78mg 8%
Calcium 115mg 47mg 7%
Vitamin B5 0.21mg 0.573mg 7%
Magnesium 32mg 21mg 3%
Selenium 0.9µg 2.5µg 3%
Choline 0.5mg 18.7mg 3%
Potassium 384mg 316mg 2%
Fiber 3.2g 2.6g 2%
Vitamin B3 0.8mg 0.639mg 1%
Vitamin B2 0.11mg 0.117mg 1%
Fructose 0.68g 1%
Vitamin B1 0.08mg 0.071mg 1%
Sodium 20mg 33mg 1%
Carbs 4.67g 6.64g 1%
Phosphorus 58mg 66mg 1%
Zinc 0.25mg 0.41mg 1%
Calories 27kcal 34kcal 0%
Protein 2.86g 2.82g 0%
Fats 0.42g 0.37g 0%
Net carbs 1.47g 4.04g N/A
Sugar 1.32g 1.7g N/A
Vitamin B6 0.18mg 0.175mg 0%
Saturated fat 0.01g 0.039g 0%
Monounsaturated fat 0.092g 0.011g 0%
Polyunsaturated fat 0.038g 0.038g 0%
Tryptophan 0.033mg 0%
Threonine 0.088mg 0%
Isoleucine 0.079mg 0%
Leucine 0.129mg 0%
Lysine 0.135mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.117mg 0%
Valine 0.125mg 0%
Histidine 0.059mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more FatsFats +13.5%
Contains more OtherOther +55.2%
Contains more CarbsCarbs +42.2%
~equal in Protein ~2.82g
~equal in Water ~89.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains less Sat. FatSaturated fat -74.4%
Contains more Mono. FatMonounsaturated fat +736.4%
~equal in Polyunsaturated fat ~0.038g

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.