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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 RAE, Copper, Iron, Vitamin E , and Calcium, while Broccoli is higher in Vitamin C, Folate, and Vitamin B5.
  • Mustard Greens Raw covers your daily Vitamin K needs 130% more than Broccoli.
  • Mustard Greens Raw have 5 times more Vitamin A RAE than Broccoli. Mustard Greens Raw have 151µg of Vitamin A RAE, while Broccoli has 31µg.

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.
Contains more Calcium +144.7%
Contains more Iron +124.7%
Contains more Magnesium +52.4%
Contains more Potassium +21.5%
Contains less Sodium -39.4%
Contains more Copper +236.7%
Contains more Phosphorus +13.8%
Contains more Zinc +64%
Contains more Selenium +177.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Calcium +144.7%
Contains more Iron +124.7%
Contains more Magnesium +52.4%
Contains more Potassium +21.5%
Contains less Sodium -39.4%
Contains more Copper +236.7%
Contains more Phosphorus +13.8%
Contains more Zinc +64%
Contains more Selenium +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.
:
Contains more Vitamin A +385.4%
Contains more Vitamin E +157.7%
Contains more Vitamin B1 +12.7%
Contains more Vitamin B3 +25.2%
Contains more Vitamin K +153.4%
Contains more Vitamin C +27.4%
Contains more Vitamin B5 +172.9%
Contains more Folate +425%
Equal in Vitamin B2 - 0.117
Equal in Vitamin B6 - 0.175
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin A +385.4%
Contains more Vitamin E +157.7%
Contains more Vitamin B1 +12.7%
Contains more Vitamin B3 +25.2%
Contains more Vitamin K +153.4%
Contains more Vitamin C +27.4%
Contains more Vitamin B5 +172.9%
Contains more Folate +425%
Equal in Vitamin B2 - 0.117
Equal in Vitamin B6 - 0.175

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +13.5%
Contains more Other +55.2%
Contains more Carbs +42.2%
Equal in Protein - 2.82
Equal in Water - 89.3
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 Fats +13.5%
Contains more Other +55.2%
Contains more Carbs +42.2%
Equal in Protein - 2.82
Equal in Water - 89.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -74.4%
Contains more Monounsaturated Fat +736.4%
Equal in Polyunsaturated fat - 0.038
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains less Saturated Fat -74.4%
Contains more Monounsaturated Fat +736.4%
Equal in Polyunsaturated fat - 0.038

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Raw Broccoli
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 Mustard Greens Raw Broccoli Opinion
Net carbs 1.47g 4.04g Broccoli
Protein 2.86g 2.82g Mustard Greens Raw
Fats 0.42g 0.37g Mustard Greens Raw
Carbs 4.67g 6.64g Broccoli
Calories 27kcal 34kcal Broccoli
Fructose 0.68g Broccoli
Sugar 1.32g 1.7g Mustard Greens Raw
Fiber 3.2g 2.6g Mustard Greens Raw
Calcium 115mg 47mg Mustard Greens Raw
Iron 1.64mg 0.73mg Mustard Greens Raw
Magnesium 32mg 21mg Mustard Greens Raw
Phosphorus 58mg 66mg Broccoli
Potassium 384mg 316mg Mustard Greens Raw
Sodium 20mg 33mg Mustard Greens Raw
Zinc 0.25mg 0.41mg Broccoli
Copper 0.165mg 0.049mg Mustard Greens Raw
Manganese 0.21mg Broccoli
Selenium 0.9µg 2.5µg Broccoli
Vitamin A 3024IU 623IU Mustard Greens Raw
Vitamin A RAE 151µg 31µg Mustard Greens Raw
Vitamin E 2.01mg 0.78mg Mustard Greens Raw
Vitamin C 70mg 89.2mg Broccoli
Vitamin B1 0.08mg 0.071mg Mustard Greens Raw
Vitamin B2 0.11mg 0.117mg Broccoli
Vitamin B3 0.8mg 0.639mg Mustard Greens Raw
Vitamin B5 0.21mg 0.573mg Broccoli
Vitamin B6 0.18mg 0.175mg Mustard Greens Raw
Folate 12µg 63µg Broccoli
Vitamin K 257.5µg 101.6µg Mustard Greens Raw
Tryptophan 0.033mg Broccoli
Threonine 0.088mg Broccoli
Isoleucine 0.079mg Broccoli
Leucine 0.129mg Broccoli
Lysine 0.135mg Broccoli
Methionine 0.038mg Broccoli
Phenylalanine 0.117mg Broccoli
Valine 0.125mg Broccoli
Histidine 0.059mg Broccoli
Saturated Fat 0.01g 0.039g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.011g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.038g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Broccoli
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
102%
Mustard Greens Raw
65%
Broccoli
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.029g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $1)
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. 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.