Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

Differences between Mustard Greens Raw and Scallion

  • Mustard Greens Raw are higher in Vitamin C, Vitamin K, Vitamin A, 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.
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 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +59.7%
Contains more PotassiumPotassium +39.1%
Contains more CopperCopper +98.8%
Contains more PhosphorusPhosphorus +56.8%
Contains more SeleniumSelenium +50%
Contains more ZincZinc +56%
Contains less SodiumSodium -20%
~equal in Iron ~1.48mg

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 63% 60% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin CVitamin C +272.3%
Contains more Vitamin AVitamin A +203.3%
Contains more Vitamin EVitamin E +265.5%
Contains more Vitamin B1Vitamin B1 +45.5%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more Vitamin B3Vitamin B3 +52.4%
Contains more Vitamin B5Vitamin B5 +180%
Contains more Vitamin B6Vitamin B6 +195.1%
Contains more Vitamin KVitamin K +24.4%
Contains more FolateFolate +433.3%
Contains more CholineCholine +1040%
~equal in Vitamin D ~0µg
~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
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 ProteinProtein +56.3%
Contains more FatsFats +121.1%
Contains more OtherOther +66.7%
Contains more CarbsCarbs +57.2%
~equal in Water ~89.83g

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
24% 20% 56%
Saturated Fat: Sat. Fat 0.032 g
Monounsaturated Fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated Fat -68.8%
Contains more Mono. FatMonounsaturated Fat +240.7%
Contains more Poly. FatPolyunsaturated 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
Calories 27kcal 32kcal Scallion
Protein 2.86g 1.83g Mustard Greens Raw
Fats 0.42g 0.19g Mustard Greens Raw
Vitamin C 70mg 18.8mg Mustard Greens Raw
Net carbs 1.47g 4.74g Scallion
Carbs 4.67g 7.34g Scallion
Magnesium 32mg 20mg Mustard Greens Raw
Calcium 115mg 72mg Mustard Greens Raw
Potassium 384mg 276mg Mustard Greens Raw
Iron 1.64mg 1.48mg Mustard Greens Raw
Sugar 1.32g 2.33g Mustard Greens Raw
Fiber 3.2g 2.6g Mustard Greens Raw
Copper 0.165mg 0.083mg Mustard Greens Raw
Zinc 0.25mg 0.39mg Scallion
Phosphorus 58mg 37mg Mustard Greens Raw
Sodium 20mg 16mg Scallion
Vitamin A 3024IU 997IU Mustard Greens Raw
Vitamin A 151µg 50µg Mustard Greens Raw
Vitamin E 2.01mg 0.55mg Mustard Greens Raw
Manganese 0.16mg Scallion
Selenium 0.9µg 0.6µg 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
Vitamin K 257.5µg 207µg Mustard Greens Raw
Folate 12µg 64µg Scallion
Choline 0.5mg 5.7mg 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
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Scallion
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
59%
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.