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  6. Mustard Greens Raw vs. Scallion

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

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Differences between Mustard Greens Raw and Scallion

  • Mustard Greens Raw are higher in Vitamin C, Vitamin K, Vitamin A RAE, Vitamin E , Vitamin B6, and Copper, however, Scallion is richer in Folate.
  • Mustard Greens Raw' daily need coverage for Vitamin C is 57% higher.
  • Mustard Greens Raw have 4 times more Vitamin E than Scallion. While Mustard Greens Raw have 2.01mg of Vitamin E , Scallion has only 0.55mg.

The food types used in this comparison are Mustard greens, raw and Onions, spring or scallions (includes tops and bulb), raw.

Infographic

Mustard Greens Raw vs Scallion 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
7
:
3
Scallion
Scallion
Contains more Calcium +59.7%
Contains more Iron +10.8%
Contains more Magnesium +60%
Contains more Phosphorus +56.8%
Contains more Potassium +39.1%
Contains more Copper +98.8%
Contains more Selenium +50%
Contains less Sodium -20%
Contains more Zinc +56%
Equal in Iron - 1.48
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Scallion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
Contains more Calcium +59.7%
Contains more Iron +10.8%
Contains more Magnesium +60%
Contains more Phosphorus +56.8%
Contains more Potassium +39.1%
Contains more Copper +98.8%
Contains more Selenium +50%
Contains less Sodium -20%
Contains more Zinc +56%
Equal in Iron - 1.48

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
9
:
1
Scallion
Scallion
Contains more Vitamin A +203.3%
Contains more Vitamin E +265.5%
Contains more Vitamin C +272.3%
Contains more Vitamin B1 +45.5%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B3 +52.4%
Contains more Vitamin B5 +180%
Contains more Vitamin B6 +195.1%
Contains more Vitamin K +24.4%
Contains more Folate +433.3%
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%
Scallion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 11% 0% 63% 14% 19% 10% 5% 15% 48% 0% 518%
Contains more Vitamin A +203.3%
Contains more Vitamin E +265.5%
Contains more Vitamin C +272.3%
Contains more Vitamin B1 +45.5%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B3 +52.4%
Contains more Vitamin B5 +180%
Contains more Vitamin B6 +195.1%
Contains more Vitamin K +24.4%
Contains more Folate +433.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
4
:
1
Scallion
Scallion
Contains more Protein +56.3%
Contains more Fats +121.1%
Contains more Other +66.7%
Contains more Carbs +57.2%
Equal in Water - 89.83
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
Scallion
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more Protein +56.3%
Contains more Fats +121.1%
Contains more Other +66.7%
Contains more Carbs +57.2%
Equal in Water - 89.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
2
:
1
Scallion
Scallion
Contains less Saturated Fat -68.8%
Contains more Monounsaturated Fat +240.7%
Contains more Polyunsaturated fat +94.7%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Scallion
24% 20% 56%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.074 g
Contains less Saturated Fat -68.8%
Contains more Monounsaturated Fat +240.7%
Contains more Polyunsaturated fat +94.7%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Scallion Opinion
Net carbs 1.47g 4.74g Scallion
Protein 2.86g 1.83g Mustard Greens Raw
Fats 0.42g 0.19g Mustard Greens Raw
Carbs 4.67g 7.34g Scallion
Calories 27kcal 32kcal Scallion
Sugar 1.32g 2.33g Mustard Greens Raw
Fiber 3.2g 2.6g Mustard Greens Raw
Calcium 115mg 72mg Mustard Greens Raw
Iron 1.64mg 1.48mg Mustard Greens Raw
Magnesium 32mg 20mg Mustard Greens Raw
Phosphorus 58mg 37mg Mustard Greens Raw
Potassium 384mg 276mg Mustard Greens Raw
Sodium 20mg 16mg Scallion
Zinc 0.25mg 0.39mg Scallion
Copper 0.165mg 0.083mg Mustard Greens Raw
Manganese 0.16mg Scallion
Selenium 0.9µg 0.6µg Mustard Greens Raw
Vitamin A 3024IU 997IU Mustard Greens Raw
Vitamin A RAE 151µg 50µg Mustard Greens Raw
Vitamin E 2.01mg 0.55mg Mustard Greens Raw
Vitamin C 70mg 18.8mg Mustard Greens Raw
Vitamin B1 0.08mg 0.055mg Mustard Greens Raw
Vitamin B2 0.11mg 0.08mg Mustard Greens Raw
Vitamin B3 0.8mg 0.525mg Mustard Greens Raw
Vitamin B5 0.21mg 0.075mg Mustard Greens Raw
Vitamin B6 0.18mg 0.061mg Mustard Greens Raw
Folate 12µg 64µg Scallion
Vitamin K 257.5µg 207µg Mustard Greens Raw
Tryptophan 0.02mg Scallion
Threonine 0.072mg Scallion
Isoleucine 0.077mg Scallion
Leucine 0.109mg Scallion
Lysine 0.091mg Scallion
Methionine 0.02mg Scallion
Phenylalanine 0.059mg Scallion
Valine 0.081mg Scallion
Histidine 0.032mg Scallion
Saturated Fat 0.01g 0.032g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.027g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.074g Scallion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Scallion
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
63%
Scallion
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
20%
Scallion

Comparison summary

Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 4mg)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $1.2)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 1.01g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.022g)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.