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 RAE.
- 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
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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.
| 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.
| 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
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
Saturated Fat:
Sat. Fat
0.01 g
Monounsaturated Fat:
Mono. Fat
0.092 g
Polyunsaturated fat:
Poly. Fat
0.038 g
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.
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 27kcal | 32kcal |
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| Protein | 2.86g | 3.02g |
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| Fats | 0.42g | 0.61g |
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| Vitamin C | 70mg | 35.3mg |
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| Net carbs | 1.47g | 1.42g |
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| Carbs | 4.67g | 5.42g |
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| Magnesium | 32mg | 27mg |
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| Calcium | 115mg | 232mg |
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| Potassium | 384mg | 213mg |
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| Iron | 1.64mg | 0.47mg |
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| Sugar | 1.32g | 0.46g |
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| Fiber | 3.2g | 4g |
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| Copper | 0.165mg | 0.046mg |
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| Zinc | 0.25mg | 0.21mg |
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| Phosphorus | 58mg | 25mg |
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| Sodium | 20mg | 17mg |
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| Vitamin A | 3024IU | 5019IU |
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| Vitamin A RAE | 151µg | 251µg |
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| Vitamin E | 2.01mg | 2.26mg |
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| Manganese | 0.658mg |
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| Selenium | 0.9µg | 1.3µg |
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| Vitamin B1 | 0.08mg | 0.054mg |
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| Vitamin B2 | 0.11mg | 0.13mg |
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| Vitamin B3 | 0.8mg | 0.742mg |
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| Vitamin B5 | 0.21mg | 0.267mg |
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| Vitamin B6 | 0.18mg | 0.165mg |
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| Vitamin K | 257.5µg | 437.1µg |
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| Folate | 12µg | 129µg |
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| Choline | 0.5mg | 23.2mg |
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| Saturated Fat | 0.01g | 0.055g |
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| Monounsaturated Fat | 0.092g | 0.03g |
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| Polyunsaturated fat | 0.038g | 0.201g |
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| Tryptophan | 0.031mg |
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| Threonine | 0.086mg |
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| Isoleucine | 0.1mg |
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| Leucine | 0.151mg |
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| Lysine | 0.117mg |
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| Methionine | 0.033mg |
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| Phenylalanine | 0.087mg |
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| Valine | 0.12mg |
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| Histidine | 0.047mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
137%
Minerals Daily Need Coverage Score
25%
25%
Comparison summary
Which food is richer in minerals?
Mustard Greens Raw is relatively richer in minerals
Which food is lower in Saturated Fat?
Mustard Greens Raw is lower in Saturated Fat (difference - 0.045g)
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 0.86g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 3mg)
Which food is cheaper?
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.