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  6. Mustard Greens Raw vs. Brussels sprouts

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

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How are mustard Greens Raw and Brussels sprouts different?

  • Mustard Greens Raw are richer in vitamin K, vitamin A, copper, vitamin E, and calcium, while Brussels sprouts are higher in vitamin C and folate.
  • Mustard Greens Raw cover your daily need for vitamin K 67% more than Brussels sprouts.
  • Mustard Greens Raw contain 4 times more vitamin A than Brussels sprouts. Mustard Greens Raw contain 151µg of vitamin A, while Brussels sprouts contain 38µg.

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

Infographic

Mustard Greens Raw vs Brussels sprouts infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +173.8%
Contains more IronIron +17.1%
Contains more CopperCopper +135.7%
Contains less SodiumSodium -20%
Contains more ZincZinc +68%
Contains more PhosphorusPhosphorus +19%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +77.8%
~equal in Potassium ~389mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 233% 0% 50% 40% 20% 25% 15% 13% 42% 0% 644% 9%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 283% 0% 13% 18% 35% 21% 14% 19% 51% 0% 443% 46%
Contains more Vitamin AVitamin A +297.4%
Contains more Vitamin EVitamin E +128.4%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin KVitamin K +45.5%
Contains more Vitamin CVitamin C +21.4%
Contains more Vitamin B1Vitamin B1 +73.8%
Contains more Vitamin B5Vitamin B5 +47.1%
Contains more Vitamin B6Vitamin B6 +21.7%
Contains more FolateFolate +408.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.745mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Brussels sprouts DV% diff.
Polyunsaturated fat 0.038g 153g 1020%
Vitamin K 257.5µg 177µg 67%
Vitamin C 70mg 85mg 17%
Manganese 0.337mg 15%
Vitamin A 151µg 38µg 13%
Folate 12µg 61µg 12%
Copper 0.165mg 0.07mg 11%
Vitamin E 2.01mg 0.88mg 8%
Calcium 115mg 42mg 7%
Vitamin B1 0.08mg 0.139mg 5%
Iron 1.64mg 1.4mg 3%
Vitamin B6 0.18mg 0.219mg 3%
Choline 0.5mg 19.1mg 3%
Magnesium 32mg 23mg 2%
Fiber 3.2g 3.8g 2%
Zinc 0.25mg 0.42mg 2%
Phosphorus 58mg 69mg 2%
Vitamin B2 0.11mg 0.09mg 2%
Vitamin B5 0.21mg 0.309mg 2%
Calories 27kcal 43kcal 1%
Protein 2.86g 3.38g 1%
Carbs 4.67g 8.95g 1%
Selenium 0.9µg 1.6µg 1%
Fructose 0.93g 1%
Protein per 100 calories 11g 7.9g N/A
Calories per 10 g protein 94kcal 127kcal N/A
Weight per 100 calories 370g 233g N/A
Fats 0.42g 0.3g 0%
Net carbs 1.47g 5.15g N/A
Potassium 384mg 389mg 0%
Sugar 1.32g 2.2g N/A
Sodium 20mg 25mg 0%
Vitamin B3 0.8mg 0.745mg 0%
Saturated fat 0.01g 0.062g 0%
Monounsaturated fat 0.092g 0.023g 0%
Tryptophan 0.037mg 0%
Threonine 0.12mg 0%
Isoleucine 0.132mg 0%
Leucine 0.152mg 0%
Lysine 0.154mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.098mg 0%
Valine 0.155mg 0%
Histidine 0.076mg 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% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more FatsFats +40%
Contains more ProteinProtein +18.2%
Contains more CarbsCarbs +91.6%
~equal in Water ~86g

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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains less Sat. FatSaturated fat -83.9%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +402531.6%

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 sprouts - 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.