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Mustard Greens Raw vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Differences between Mustard Greens Raw and Marrow-stem Kale

  • Mustard Greens Raw are higher in Vitamin C, Iron, Copper, and Potassium, however, Marrow-stem Kale is richer in Vitamin K, Folate, Calcium, and Vitamin A.
  • Marrow-stem Kale's daily need coverage for Vitamin K is 150% higher.
  • Mustard Greens Raw have 4 times more Copper than Marrow-stem Kale. While Mustard Greens Raw have 0.165mg of Copper, Marrow-stem Kale has only 0.046mg.

The food types used in this comparison are Mustard greens, raw and Collards, raw.

Infographic

Mustard Greens Raw vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +18.5%
Contains more PotassiumPotassium +80.3%
Contains more IronIron +248.9%
Contains more CopperCopper +258.7%
Contains more ZincZinc +19%
Contains more PhosphorusPhosphorus +132%
Contains more CalciumCalcium +101.7%
Contains less SodiumSodium -15%
Contains more SeleniumSelenium +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.
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 118% 301% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin CVitamin C +98.3%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin AVitamin A +66%
Contains more Vitamin EVitamin E +12.4%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B5Vitamin B5 +27.1%
Contains more Vitamin KVitamin K +69.7%
Contains more FolateFolate +975%
Contains more CholineCholine +4540%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.742mg
~equal in Vitamin B6 ~0.165mg
~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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more FatsFats +45.2%
Contains more CarbsCarbs +16.1%
~equal in Protein ~3.02g
~equal in Water ~89.62g
~equal in Other ~1.33g

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% 10% 70%
Saturated Fat: Sat. Fat 0.055 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains less Sat. FatSaturated Fat -81.8%
Contains more Mono. FatMonounsaturated Fat +206.7%
Contains more Poly. FatPolyunsaturated fat +428.9%

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 Marrow-stem Kale
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Marrow-stem Kale Opinion
Calories 27kcal 32kcal Marrow-stem Kale
Protein 2.86g 3.02g Marrow-stem Kale
Fats 0.42g 0.61g Marrow-stem Kale
Vitamin C 70mg 35.3mg Mustard Greens Raw
Net carbs 1.47g 1.42g Mustard Greens Raw
Carbs 4.67g 5.42g Marrow-stem Kale
Magnesium 32mg 27mg Mustard Greens Raw
Calcium 115mg 232mg Marrow-stem Kale
Potassium 384mg 213mg Mustard Greens Raw
Iron 1.64mg 0.47mg Mustard Greens Raw
Sugar 1.32g 0.46g Marrow-stem Kale
Fiber 3.2g 4g Marrow-stem Kale
Copper 0.165mg 0.046mg Mustard Greens Raw
Zinc 0.25mg 0.21mg Mustard Greens Raw
Phosphorus 58mg 25mg Mustard Greens Raw
Sodium 20mg 17mg Marrow-stem Kale
Vitamin A 3024IU 5019IU Marrow-stem Kale
Vitamin A 151µg 251µg Marrow-stem Kale
Vitamin E 2.01mg 2.26mg Marrow-stem Kale
Manganese 0.658mg Marrow-stem Kale
Selenium 0.9µg 1.3µg Marrow-stem Kale
Vitamin B1 0.08mg 0.054mg Mustard Greens Raw
Vitamin B2 0.11mg 0.13mg Marrow-stem Kale
Vitamin B3 0.8mg 0.742mg Mustard Greens Raw
Vitamin B5 0.21mg 0.267mg Marrow-stem Kale
Vitamin B6 0.18mg 0.165mg Mustard Greens Raw
Vitamin K 257.5µg 437.1µg Marrow-stem Kale
Folate 12µg 129µg Marrow-stem Kale
Choline 0.5mg 23.2mg Marrow-stem Kale
Saturated Fat 0.01g 0.055g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.03g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.201g Marrow-stem Kale
Tryptophan 0.031mg Marrow-stem Kale
Threonine 0.086mg Marrow-stem Kale
Isoleucine 0.1mg Marrow-stem Kale
Leucine 0.151mg Marrow-stem Kale
Lysine 0.117mg Marrow-stem Kale
Methionine 0.033mg Marrow-stem Kale
Phenylalanine 0.087mg Marrow-stem Kale
Valine 0.12mg Marrow-stem Kale
Histidine 0.047mg Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Marrow-stem Kale
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
137%
Marrow-stem Kale
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
25%
Marrow-stem Kale

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 - 0.045g)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.86g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 3mg)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $0.9)
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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.