Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mustard Greens Raw vs. Brussels sprout — In-Depth Nutrition Comparison

Compare

How are Mustard Greens Raw and Brussels sprout different?

  • Mustard Greens Raw are richer in Vitamin K, Vitamin A RAE, Copper, Vitamin E , and Calcium, while Brussels sprout is higher in Vitamin C, and Folate.
  • Mustard Greens Raw covers your daily need of Vitamin K 67% more than Brussels sprout.
  • Mustard Greens Raw contain 4 times more Vitamin A RAE than Brussels sprout. Mustard Greens Raw contain 151µg of Vitamin A RAE, while Brussels sprout contains 38µg.

Mustard greens, raw and Brussels sprouts, raw types were used in this article.

Infographic

Mustard Greens Raw vs Brussels sprout 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 +173.8%
Contains more Iron +17.1%
Contains more Magnesium +39.1%
Contains less Sodium -20%
Contains more Copper +135.7%
Contains more Phosphorus +19%
Contains more Zinc +68%
Contains more Selenium +77.8%
Equal in Potassium - 389
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 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Contains more Calcium +173.8%
Contains more Iron +17.1%
Contains more Magnesium +39.1%
Contains less Sodium -20%
Contains more Copper +135.7%
Contains more Phosphorus +19%
Contains more Zinc +68%
Contains more Selenium +77.8%
Equal in Potassium - 389

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 +301.1%
Contains more Vitamin E +128.4%
Contains more Vitamin B2 +22.2%
Contains more Vitamin K +45.5%
Contains more Vitamin C +21.4%
Contains more Vitamin B1 +73.8%
Contains more Vitamin B5 +47.1%
Contains more Vitamin B6 +21.7%
Contains more Folate +408.3%
Contains more Choline +3720%
Equal in Vitamin B3 - 0.745
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 1% 644%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 11% 443%
Contains more Vitamin A +301.1%
Contains more Vitamin E +128.4%
Contains more Vitamin B2 +22.2%
Contains more Vitamin K +45.5%
Contains more Vitamin C +21.4%
Contains more Vitamin B1 +73.8%
Contains more Vitamin B5 +47.1%
Contains more Vitamin B6 +21.7%
Contains more Folate +408.3%
Contains more Choline +3720%
Equal in Vitamin B3 - 0.745

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +40%
Contains more Protein +18.2%
Contains more Carbs +91.6%
Equal in Water - 86
Equal in Other - 1.37
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more Fats +40%
Contains more Protein +18.2%
Contains more Carbs +91.6%
Equal in Water - 86
Equal in Other - 1.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -83.9%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +402531.6%
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Contains less Saturated Fat -83.9%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +402531.6%

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 Brussels sprout
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Brussels sprout Opinion
Net carbs 1.47g 5.15g Brussels sprout
Protein 2.86g 3.38g Brussels sprout
Fats 0.42g 0.3g Mustard Greens Raw
Carbs 4.67g 8.95g Brussels sprout
Calories 27kcal 43kcal Brussels sprout
Fructose 0.93g Brussels sprout
Sugar 1.32g 2.2g Mustard Greens Raw
Fiber 3.2g 3.8g Brussels sprout
Calcium 115mg 42mg Mustard Greens Raw
Iron 1.64mg 1.4mg Mustard Greens Raw
Magnesium 32mg 23mg Mustard Greens Raw
Phosphorus 58mg 69mg Brussels sprout
Potassium 384mg 389mg Brussels sprout
Sodium 20mg 25mg Mustard Greens Raw
Zinc 0.25mg 0.42mg Brussels sprout
Copper 0.165mg 0.07mg Mustard Greens Raw
Manganese 0.337mg Brussels sprout
Selenium 0.9µg 1.6µg Brussels sprout
Vitamin A 3024IU 754IU Mustard Greens Raw
Vitamin A RAE 151µg 38µg Mustard Greens Raw
Vitamin E 2.01mg 0.88mg Mustard Greens Raw
Vitamin C 70mg 85mg Brussels sprout
Vitamin B1 0.08mg 0.139mg Brussels sprout
Vitamin B2 0.11mg 0.09mg Mustard Greens Raw
Vitamin B3 0.8mg 0.745mg Mustard Greens Raw
Vitamin B5 0.21mg 0.309mg Brussels sprout
Vitamin B6 0.18mg 0.219mg Brussels sprout
Folate 12µg 61µg Brussels sprout
Choline 0.5mg 19.1mg Brussels sprout
Vitamin K 257.5µg 177µg Mustard Greens Raw
Tryptophan 0.037mg Brussels sprout
Threonine 0.12mg Brussels sprout
Isoleucine 0.132mg Brussels sprout
Leucine 0.152mg Brussels sprout
Lysine 0.154mg Brussels sprout
Methionine 0.032mg Brussels sprout
Phenylalanine 0.098mg Brussels sprout
Valine 0.155mg Brussels sprout
Histidine 0.076mg Brussels sprout
Saturated Fat 0.01g 0.062g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.023g Mustard Greens Raw
Polyunsaturated fat 0.038g 153g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Brussels sprout
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
94%
Mustard Greens Raw
76%
Brussels sprout
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
24%
Brussels sprout

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 0.88g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Brussels sprout
Brussels sprout is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.