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Mustard Greens Raw vs. Chinese cabbage — In-Depth Nutrition Comparison

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What are the main differences between Mustard Greens Raw and Chinese cabbage?

  • Mustard Greens Raw are richer in Vitamin K, Vitamin C, Copper, Vitamin E, Iron, and Fiber, yet Chinese cabbage is richer in Folate, and Vitamin A.
  • Mustard Greens Raw' daily need coverage for Vitamin K is 177% higher.
  • Mustard Greens Raw have 22 times more Vitamin E than Chinese cabbage. Mustard Greens Raw have 2.01mg of Vitamin E, while Chinese cabbage has 0.09mg.

We used Mustard greens, raw and Cabbage, chinese (pak-choi), raw types in this comparison.

Infographic

Mustard Greens Raw vs Chinese 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +68.4%
Contains more PotassiumPotassium +52.4%
Contains more IronIron +105%
Contains more CopperCopper +685.7%
Contains more ZincZinc +31.6%
Contains more PhosphorusPhosphorus +56.8%
Contains less SodiumSodium -69.2%
Contains more SeleniumSelenium +80%
~equal in Calcium ~105mg

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 150% 268% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin CVitamin C +55.6%
Contains more Vitamin EVitamin E +2133.3%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more Vitamin B3Vitamin B3 +60%
Contains more Vitamin B5Vitamin B5 +138.6%
Contains more Vitamin KVitamin K +465.9%
Contains more Vitamin AVitamin A +47.8%
Contains more FolateFolate +450%
Contains more CholineCholine +1180%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.194mg
~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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +90.7%
Contains more FatsFats +110%
Contains more CarbsCarbs +114.2%
Contains more OtherOther +68.8%
~equal in Water ~95.32g

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
20% 11% 70%
Saturated Fat: Sat. Fat 0.027 g
Monounsaturated Fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains less Sat. FatSaturated Fat -63%
Contains more Mono. FatMonounsaturated Fat +513.3%
Contains more Poly. FatPolyunsaturated fat +152.6%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Chinese cabbage Opinion
Calories 27kcal 13kcal Mustard Greens Raw
Protein 2.86g 1.5g Mustard Greens Raw
Fats 0.42g 0.2g Mustard Greens Raw
Vitamin C 70mg 45mg Mustard Greens Raw
Net carbs 1.47g 1.18g Mustard Greens Raw
Carbs 4.67g 2.18g Mustard Greens Raw
Magnesium 32mg 19mg Mustard Greens Raw
Calcium 115mg 105mg Mustard Greens Raw
Potassium 384mg 252mg Mustard Greens Raw
Iron 1.64mg 0.8mg Mustard Greens Raw
Sugar 1.32g 1.18g Chinese cabbage
Fiber 3.2g 1g Mustard Greens Raw
Copper 0.165mg 0.021mg Mustard Greens Raw
Zinc 0.25mg 0.19mg Mustard Greens Raw
Phosphorus 58mg 37mg Mustard Greens Raw
Sodium 20mg 65mg Mustard Greens Raw
Vitamin A 3024IU 4468IU Chinese cabbage
Vitamin A 151µg 223µg Chinese cabbage
Vitamin E 2.01mg 0.09mg Mustard Greens Raw
Manganese 0.159mg Chinese cabbage
Selenium 0.9µg 0.5µg Mustard Greens Raw
Vitamin B1 0.08mg 0.04mg Mustard Greens Raw
Vitamin B2 0.11mg 0.07mg Mustard Greens Raw
Vitamin B3 0.8mg 0.5mg Mustard Greens Raw
Vitamin B5 0.21mg 0.088mg Mustard Greens Raw
Vitamin B6 0.18mg 0.194mg Chinese cabbage
Vitamin K 257.5µg 45.5µg Mustard Greens Raw
Folate 12µg 66µg Chinese cabbage
Choline 0.5mg 6.4mg Chinese cabbage
Saturated Fat 0.01g 0.027g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.015g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.096g Chinese cabbage
Tryptophan 0.015mg Chinese cabbage
Threonine 0.049mg Chinese cabbage
Isoleucine 0.085mg Chinese cabbage
Leucine 0.088mg Chinese cabbage
Lysine 0.089mg Chinese cabbage
Methionine 0.009mg Chinese cabbage
Phenylalanine 0.044mg Chinese cabbage
Valine 0.066mg Chinese cabbage
Histidine 0.026mg Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Chinese cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
94%
Mustard Greens Raw
52%
Chinese cabbage
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
16%
Chinese cabbage

Comparison summary

Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.017g)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 0.14g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage 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 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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.