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

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How are Mustard Greens Raw and Cabbage different?

  • Mustard Greens Raw are higher in Vitamin K, Vitamin C, Vitamin A, Copper, Iron, Vitamin E, Calcium, Potassium, and Vitamin B2, however, Cabbage is richer in Folate.
  • Daily need coverage for Vitamin K from Mustard Greens Raw is 151% higher.
  • Mustard Greens Raw contain 30 times more Vitamin A than Cabbage. While Mustard Greens Raw contain 151µg of Vitamin A, Cabbage contains only 5µg.

Mustard greens, raw and Cabbage, raw are the varieties used in this article.

Infographic

Mustard Greens Raw vs Cabbage 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 8.6% 12% 15% 18% 6.3% 4.9% 11% 2.3% 21% 1.6%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +187.5%
Contains more PotassiumPotassium +125.9%
Contains more IronIron +248.9%
Contains more CopperCopper +768.4%
Contains more ZincZinc +38.9%
Contains more PhosphorusPhosphorus +123.1%
Contains more SeleniumSelenium +200%
~equal in Sodium ~18mg

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% 181% 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 122% 5.9% 3% 0% 15% 9.2% 4.4% 13% 29% 0% 190% 32% 5.8%
Contains more Vitamin CVitamin C +91.3%
Contains more Vitamin AVitamin A +2985.7%
Contains more Vitamin EVitamin E +1240%
Contains more Vitamin B1Vitamin B1 +31.1%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +241.9%
Contains more Vitamin B6Vitamin B6 +45.2%
Contains more Vitamin KVitamin K +238.8%
Contains more FolateFolate +258.3%
Contains more CholineCholine +2040%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.212mg
~equal in Vitamin B12 ~0µg

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
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Contains more ProteinProtein +123.4%
Contains more FatsFats +320%
Contains more OtherOther +110.9%
Contains more CarbsCarbs +24.2%
~equal in Water ~92.18g

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
50% 25% 25%
Saturated Fat: Sat. Fat 0.034 g
Monounsaturated Fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains less Sat. FatSaturated Fat -70.6%
Contains more Mono. FatMonounsaturated Fat +441.2%
Contains more Poly. FatPolyunsaturated fat +123.5%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Cabbage Opinion
Calories 27kcal 25kcal Mustard Greens Raw
Protein 2.86g 1.28g Mustard Greens Raw
Fats 0.42g 0.1g Mustard Greens Raw
Vitamin C 70mg 36.6mg Mustard Greens Raw
Net carbs 1.47g 3.3g Cabbage
Carbs 4.67g 5.8g Cabbage
Magnesium 32mg 12mg Mustard Greens Raw
Calcium 115mg 40mg Mustard Greens Raw
Potassium 384mg 170mg Mustard Greens Raw
Iron 1.64mg 0.47mg Mustard Greens Raw
Sugar 1.32g 3.2g Mustard Greens Raw
Fiber 3.2g 2.5g Mustard Greens Raw
Copper 0.165mg 0.019mg Mustard Greens Raw
Zinc 0.25mg 0.18mg Mustard Greens Raw
Phosphorus 58mg 26mg Mustard Greens Raw
Sodium 20mg 18mg Cabbage
Vitamin A 3024IU 98IU Mustard Greens Raw
Vitamin A 151µg 5µg Mustard Greens Raw
Vitamin E 2.01mg 0.15mg Mustard Greens Raw
Manganese 0.16mg Cabbage
Selenium 0.9µg 0.3µg Mustard Greens Raw
Vitamin B1 0.08mg 0.061mg Mustard Greens Raw
Vitamin B2 0.11mg 0.04mg Mustard Greens Raw
Vitamin B3 0.8mg 0.234mg Mustard Greens Raw
Vitamin B5 0.21mg 0.212mg Cabbage
Vitamin B6 0.18mg 0.124mg Mustard Greens Raw
Vitamin K 257.5µg 76µg Mustard Greens Raw
Folate 12µg 43µg Cabbage
Choline 0.5mg 10.7mg Cabbage
Saturated Fat 0.01g 0.034g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.017g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.017g Mustard Greens Raw
Tryptophan 0.011mg Cabbage
Threonine 0.035mg Cabbage
Isoleucine 0.03mg Cabbage
Leucine 0.041mg Cabbage
Lysine 0.044mg Cabbage
Methionine 0.012mg Cabbage
Phenylalanine 0.032mg Cabbage
Valine 0.042mg Cabbage
Histidine 0.022mg Cabbage
Fructose 1.45g Cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Cabbage
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
10%
Cabbage

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 1.88g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 32)
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 contains less Sodium?
Cabbage
Cabbage contains less Sodium (difference - 2mg)
Which food is cheaper?
Cabbage
Cabbage is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.