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. Chinese broccoli

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

Compare

How are Mustard Greens Raw and Chinese broccoli different?

  • Mustard Greens Raw are higher in Vitamin K, Vitamin C, Iron, Copper, Vitamin E , Vitamin B6, and Vitamin A RAE, however, Chinese broccoli is richer in Folate.
  • Daily need coverage for Vitamin K from Mustard Greens Raw is 144% higher.
  • Mustard Greens Raw contain 4 times more Vitamin E than Chinese broccoli. While Mustard Greens Raw contain 2.01mg of Vitamin E , Chinese broccoli contains only 0.48mg.

Mustard greens, raw and Broccoli, chinese, cooked are the varieties used in this article.

Infographic

Mustard Greens Raw vs Chinese broccoli 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.
Mustard Greens Raw
Mustard Greens Raw
6
:
4
Chinese broccoli
Chinese broccoli
Contains more Calcium +15%
Contains more Iron +192.9%
Contains more Magnesium +77.8%
Contains more Phosphorus +41.5%
Contains more Potassium +47.1%
Contains more Copper +170.5%
Contains less Sodium -65%
Contains more Zinc +56%
Contains more Selenium +44.4%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains more Calcium +15%
Contains more Iron +192.9%
Contains more Magnesium +77.8%
Contains more Phosphorus +41.5%
Contains more Potassium +47.1%
Contains more Copper +170.5%
Contains less Sodium -65%
Contains more Zinc +56%
Contains more Selenium +44.4%

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.
Mustard Greens Raw
Mustard Greens Raw
7
:
3
Chinese broccoli
Chinese broccoli
Contains more Vitamin A +84.6%
Contains more Vitamin E +318.8%
Contains more Vitamin C +148.2%
Contains more Vitamin B3 +83.1%
Contains more Vitamin B5 +32.1%
Contains more Vitamin B6 +157.1%
Contains more Vitamin K +203.7%
Contains more Vitamin B1 +18.8%
Contains more Vitamin B2 +32.7%
Contains more Folate +725%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Chinese broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin A +84.6%
Contains more Vitamin E +318.8%
Contains more Vitamin C +148.2%
Contains more Vitamin B3 +83.1%
Contains more Vitamin B5 +32.1%
Contains more Vitamin B6 +157.1%
Contains more Vitamin K +203.7%
Contains more Vitamin B1 +18.8%
Contains more Vitamin B2 +32.7%
Contains more Folate +725%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
3
:
2
Chinese broccoli
Chinese broccoli
Contains more Protein +150.9%
Contains more Carbs +22.6%
Contains more Other +70.9%
Contains more Fats +71.4%
Equal in Water - 93.54
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more Protein +150.9%
Contains more Carbs +22.6%
Contains more Other +70.9%
Contains more Fats +71.4%
Equal in Water - 93.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
2
:
1
Chinese broccoli
Chinese broccoli
Contains less Saturated Fat -90.9%
Contains more Monounsaturated Fat +84%
Contains more Polyunsaturated fat +768.4%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Contains less Saturated Fat -90.9%
Contains more Monounsaturated Fat +84%
Contains more Polyunsaturated fat +768.4%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Chinese broccoli Opinion
Net carbs 1.47g 1.31g Mustard Greens Raw
Protein 2.86g 1.14g Mustard Greens Raw
Fats 0.42g 0.72g Chinese broccoli
Carbs 4.67g 3.81g Mustard Greens Raw
Calories 27kcal 22kcal Mustard Greens Raw
Sugar 1.32g 0.84g Chinese broccoli
Fiber 3.2g 2.5g Mustard Greens Raw
Calcium 115mg 100mg Mustard Greens Raw
Iron 1.64mg 0.56mg Mustard Greens Raw
Magnesium 32mg 18mg Mustard Greens Raw
Phosphorus 58mg 41mg Mustard Greens Raw
Potassium 384mg 261mg Mustard Greens Raw
Sodium 20mg 7mg Chinese broccoli
Zinc 0.25mg 0.39mg Chinese broccoli
Copper 0.165mg 0.061mg Mustard Greens Raw
Manganese 0.264mg Chinese broccoli
Selenium 0.9µg 1.3µg Chinese broccoli
Vitamin A 3024IU 1638IU Mustard Greens Raw
Vitamin A RAE 151µg 82µg Mustard Greens Raw
Vitamin E 2.01mg 0.48mg Mustard Greens Raw
Vitamin C 70mg 28.2mg Mustard Greens Raw
Vitamin B1 0.08mg 0.095mg Chinese broccoli
Vitamin B2 0.11mg 0.146mg Chinese broccoli
Vitamin B3 0.8mg 0.437mg Mustard Greens Raw
Vitamin B5 0.21mg 0.159mg Mustard Greens Raw
Vitamin B6 0.18mg 0.07mg Mustard Greens Raw
Folate 12µg 99µg Chinese broccoli
Vitamin K 257.5µg 84.8µg Mustard Greens Raw
Saturated Fat 0.01g 0.11g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.05g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.33g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Chinese broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
102%
Mustard Greens Raw
48%
Chinese broccoli
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
18%
Chinese broccoli

Comparison summary

Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.1g)
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 13mg)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $1.4)
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)

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 broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.