Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Mustard Greens Raw
  5. Compare
  6. Mustard Greens Raw vs. Cauliflower

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

Compare

A recap on differences between mustard Greens Raw and cauliflower

  • Mustard Greens Raw have more vitamin K, vitamin A, vitamin C, iron, copper, vitamin E, and calcium; however, cauliflower is higher in folate, vitamin B5, and choline.
  • Mustard Greens Raw cover your daily vitamin K needs 202% more than cauliflower.

Food varieties used in this article are Mustard greens, raw and Cauliflower, raw.

Infographic

Mustard Greens Raw vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +422.7%
Contains more PotassiumPotassium +28.4%
Contains more IronIron +290.5%
Contains more CopperCopper +323.1%
Contains more PhosphorusPhosphorus +31.8%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +50%
~equal in Zinc ~0.27mg

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% 50% 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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin CVitamin C +45.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2412.5%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B3Vitamin B3 +57.8%
Contains more Vitamin KVitamin K +1561.3%
Contains more Vitamin B5Vitamin B5 +217.6%
Contains more FolateFolate +375%
Contains more CholineCholine +8760%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.184mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Cauliflower DV% diff.
Vitamin K 257.5µg 15.5µg 202%
Vitamin C 70mg 48.2mg 24%
Vitamin A 151µg 0µg 17%
Iron 1.64mg 0.42mg 15%
Copper 0.165mg 0.039mg 14%
Vitamin E 2.01mg 0.08mg 13%
Folate 12µg 57µg 11%
Calcium 115mg 22mg 9%
Vitamin B5 0.21mg 0.667mg 9%
Choline 0.5mg 44.3mg 8%
Manganese 0.155mg 7%
Fiber 3.2g 2g 5%
Vitamin B2 0.11mg 0.06mg 4%
Magnesium 32mg 15mg 4%
Potassium 384mg 299mg 3%
Vitamin B1 0.08mg 0.05mg 3%
Vitamin B3 0.8mg 0.507mg 2%
Phosphorus 58mg 44mg 2%
Protein 2.86g 1.92g 2%
Saturated fat 0.01g 0.13g 1%
Fructose 0.97g 1%
Selenium 0.9µg 0.6µg 1%
Calories 27kcal 25kcal 0%
Fats 0.42g 0.28g 0%
Carbs 4.67g 4.97g 0%
Net carbs 1.47g 2.97g N/A
Sugar 1.32g 1.91g N/A
Zinc 0.25mg 0.27mg 0%
Sodium 20mg 30mg 0%
Vitamin B6 0.18mg 0.184mg 0%
Monounsaturated fat 0.092g 0.034g 0%
Polyunsaturated fat 0.038g 0.031g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +49%
Contains more FatsFats +50%
Contains more OtherOther +77.6%
~equal in Carbs ~4.97g
~equal in Water ~92.07g

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -92.3%
Contains more Mono. FatMonounsaturated fat +170.6%
Contains more Poly. FatPolyunsaturated fat +22.6%

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.