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.
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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
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Iron
+248.9%
Contains
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Magnesium
+18.5%
Contains
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Phosphorus
+132%
Contains
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Potassium
+80.3%
Contains
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Zinc
+19%
Contains
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Copper
+258.7%
Contains
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Calcium
+101.7%
Contains
less
Sodium
-15%
Contains
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Selenium
+44.4%
Contains
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Iron
+248.9%
Contains
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Magnesium
+18.5%
Contains
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Phosphorus
+132%
Contains
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Potassium
+80.3%
Contains
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Zinc
+19%
Contains
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Copper
+258.7%
Contains
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Calcium
+101.7%
Contains
less
Sodium
-15%
Contains
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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.
:
Contains
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Vitamin C
+98.3%
Contains
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Vitamin B1
+48.1%
Contains
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Vitamin A
+66%
Contains
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Vitamin E
+12.4%
Contains
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Vitamin B2
+18.2%
Contains
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Vitamin B5
+27.1%
Contains
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Folate
+975%
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Vitamin K
+69.7%
Equal in Vitamin B3 - 0.742
Equal in Vitamin B6 - 0.165
Contains
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Vitamin C
+98.3%
Contains
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Vitamin B1
+48.1%
Contains
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Vitamin A
+66%
Contains
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Vitamin E
+12.4%
Contains
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Vitamin B2
+18.2%
Contains
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Vitamin B5
+27.1%
Contains
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Folate
+975%
Contains
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Vitamin K
+69.7%
Equal in Vitamin B3 - 0.742
Equal in Vitamin B6 - 0.165
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+45.2%
Contains
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Carbs
+16.1%
Equal in Protein - 3.02
Equal in Water - 89.62
Equal in Other - 1.33
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
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Fats
+45.2%
Contains
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Carbs
+16.1%
Equal in Protein - 3.02
Equal in Water - 89.62
Equal in Other - 1.33
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-81.8%
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Monounsaturated Fat
+206.7%
Contains
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Polyunsaturated fat
+428.9%
Saturated Fat:
0.01 g
Monounsaturated Fat:
0.092 g
Polyunsaturated fat:
0.038 g
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Contains
less
Saturated Fat
-81.8%
Contains
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Monounsaturated Fat
+206.7%
Contains
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Polyunsaturated 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 | |
|
Opinion |
| Net carbs | 1.47g | 1.42g |
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| Protein | 2.86g | 3.02g |
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| Fats | 0.42g | 0.61g |
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| Carbs | 4.67g | 5.42g |
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| Calories | 27kcal | 32kcal |
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| Sugar | 1.32g | 0.46g |
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| Fiber | 3.2g | 4g |
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| Calcium | 115mg | 232mg |
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| Iron | 1.64mg | 0.47mg |
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| Magnesium | 32mg | 27mg |
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| Phosphorus | 58mg | 25mg |
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| Potassium | 384mg | 213mg |
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| Sodium | 20mg | 17mg |
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| Zinc | 0.25mg | 0.21mg |
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| Copper | 0.165mg | 0.046mg |
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| Manganese | 0.658mg |
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| Selenium | 0.9µg | 1.3µg |
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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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| Vitamin C | 70mg | 35.3mg |
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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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| Folate | 12µg | 129µg |
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| Vitamin K | 257.5µg | 437.1µg |
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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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| 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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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
102%
147%
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.