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  6. Mustard Greens Raw vs. Collard Greens

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

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Important differences between mustard Greens Raw and collard Greens

  • Mustard Greens Raw have more vitamin C, copper, potassium, vitamin E, and iron; however, collard Greens are richer in vitamin K, vitamin A, and choline.
  • Collard Greens' daily need coverage for vitamin K is 124% more.
  • Mustard Greens Raw contain 4 times more vitamin C than collard Greens. Mustard Greens Raw contain 70mg of vitamin C, while collard Greens contain 18.2mg.

The food varieties used in the comparison are Mustard greens, raw and Collards, cooked, boiled, drained, without salt.

Infographic

Mustard Greens Raw vs Collard Greens 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 15% 42% 10% 42% 17% 6.3% 14% 2% 67% 2.7%
Contains more MagnesiumMagnesium +52.4%
Contains more PotassiumPotassium +228.2%
Contains more IronIron +45.1%
Contains more CopperCopper +223.5%
Contains more PhosphorusPhosphorus +81.3%
Contains more SeleniumSelenium +80%
Contains more CalciumCalcium +22.6%
Contains less SodiumSodium -25%
~equal in Zinc ~0.23mg

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 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 61% 0% 127% 18% 10% 24% 11% 13% 30% 0% 1017% 12%
Contains more Vitamin CVitamin C +284.6%
Contains more Vitamin EVitamin E +128.4%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +39.1%
Contains more Vitamin B6Vitamin B6 +40.6%
Contains more Vitamin AVitamin A +151.7%
Contains more Vitamin KVitamin K +57.9%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.106mg
~equal in Vitamin B5 ~0.218mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Collard Greens DV% diff.
Vitamin K 257.5µg 406.6µg 124%
Vitamin C 70mg 18.2mg 58%
Vitamin A 151µg 380µg 25%
Manganese 0.51mg 22%
Copper 0.165mg 0.051mg 13%
Potassium 384mg 117mg 8%
Vitamin E 2.01mg 0.88mg 8%
Choline 0.5mg 38.4mg 7%
Iron 1.64mg 1.13mg 6%
Phosphorus 58mg 32mg 4%
Vitamin B6 0.18mg 0.128mg 4%
Magnesium 32mg 21mg 3%
Calcium 115mg 141mg 3%
Fiber 3.2g 4g 3%
Vitamin B1 0.08mg 0.04mg 3%
Selenium 0.9µg 0.5µg 1%
Vitamin B3 0.8mg 0.575mg 1%
Folate 12µg 16µg 1%
Polyunsaturated fat 0.038g 0.173g 1%
Calories 27kcal 33kcal 0%
Protein 2.86g 2.71g 0%
Protein per 100 calories 11g 8.2g N/A
Calories per 10 g protein 94kcal 122kcal N/A
Weight per 100 calories 370g 303g N/A
Fats 0.42g 0.72g 0%
Net carbs 1.47g 1.65g N/A
Carbs 4.67g 5.65g 0%
Sugar 1.32g 0.4g N/A
Zinc 0.25mg 0.23mg 0%
Sodium 20mg 15mg 0%
Vitamin B2 0.11mg 0.106mg 0%
Vitamin B5 0.21mg 0.218mg 0%
Saturated fat 0.01g 0.047g 0%
Monounsaturated fat 0.092g 0.026g 0%
Tryptophan 0.027mg 0%
Threonine 0.074mg 0%
Isoleucine 0.086mg 0%
Leucine 0.13mg 0%
Lysine 0.101mg 0%
Methionine 0.028mg 0%
Phenylalanine 0.075mg 0%
Valine 0.104mg 0%
Histidine 0.04mg 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% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Contains more OtherOther +82.4%
Contains more FatsFats +71.4%
Contains more CarbsCarbs +21%
~equal in Protein ~2.71g
~equal in Water ~90.18g

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
19% 11% 70%
Saturated fat: Sat. Fat 0.047 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 g
Contains less Sat. FatSaturated fat -78.7%
Contains more Mono. FatMonounsaturated fat +253.8%
Contains more Poly. FatPolyunsaturated fat +355.3%

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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.