Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Mustard Greens Raw
  5. Compare
  6. Mustard Greens Raw vs. Red cabbage

Mustard Greens Raw vs. Red cabbage — In-Depth Nutrition Comparison

Compare

Important differences between mustard Greens Raw and red cabbage

  • Mustard Greens Raw have more vitamin K, vitamin A, copper, vitamin C, vitamin E, iron, and calcium than red cabbage.
  • Mustard Greens Raw' daily need coverage for vitamin K is 183% more.
  • Mustard Greens Raw contain 18 times more vitamin E than red cabbage. Mustard Greens Raw contain 2.01mg of vitamin E, while red cabbage contains 0.11mg.

The food varieties used in the comparison are Mustard greens, raw and Cabbage, red, raw.

Infographic

Mustard Greens Raw vs Red cabbage 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 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +155.6%
Contains more PotassiumPotassium +58%
Contains more IronIron +105%
Contains more CopperCopper +870.6%
Contains more ZincZinc +13.6%
Contains more PhosphorusPhosphorus +93.3%
Contains less SodiumSodium -25.9%
Contains more SeleniumSelenium +50%

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% 50% 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 190% 19% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Contains more Vitamin CVitamin C +22.8%
Contains more Vitamin AVitamin A +169.6%
Contains more Vitamin EVitamin E +1727.3%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +59.4%
Contains more Vitamin B3Vitamin B3 +91.4%
Contains more Vitamin B5Vitamin B5 +42.9%
Contains more Vitamin KVitamin K +574.1%
Contains more Vitamin B6Vitamin B6 +16.1%
Contains more FolateFolate +50%
Contains more CholineCholine +3320%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Red cabbage DV% diff.
Vitamin K 257.5µg 38.2µg 183%
Copper 0.165mg 0.017mg 16%
Vitamin C 70mg 57mg 14%
Vitamin E 2.01mg 0.11mg 13%
Vitamin A 151µg 56µg 11%
Manganese 0.243mg 11%
Iron 1.64mg 0.8mg 11%
Calcium 115mg 45mg 7%
Magnesium 32mg 16mg 4%
Potassium 384mg 243mg 4%
Fiber 3.2g 2.1g 4%
Phosphorus 58mg 30mg 4%
Vitamin B2 0.11mg 0.069mg 3%
Choline 0.5mg 17.1mg 3%
Protein 2.86g 1.43g 3%
Fructose 1.48g 2%
Vitamin B3 0.8mg 0.418mg 2%
Folate 12µg 18µg 2%
Vitamin B6 0.18mg 0.209mg 2%
Vitamin B5 0.21mg 0.147mg 1%
Vitamin B1 0.08mg 0.064mg 1%
Selenium 0.9µg 0.6µg 1%
Carbs 4.67g 7.37g 1%
Calories 27kcal 31kcal 0%
Fats 0.42g 0.16g 0%
Net carbs 1.47g 5.27g N/A
Sugar 1.32g 3.83g N/A
Zinc 0.25mg 0.22mg 0%
Sodium 20mg 27mg 0%
Saturated fat 0.01g 0.021g 0%
Monounsaturated fat 0.092g 0.012g 0%
Polyunsaturated fat 0.038g 0.08g 0%
Tryptophan 0.012mg 0%
Threonine 0.039mg 0%
Isoleucine 0.034mg 0%
Leucine 0.046mg 0%
Lysine 0.049mg 0%
Methionine 0.014mg 0%
Phenylalanine 0.036mg 0%
Valine 0.048mg 0%
Histidine 0.024mg 0%

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
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more ProteinProtein +100%
Contains more FatsFats +162.5%
Contains more OtherOther +107.7%
Contains more CarbsCarbs +57.8%
~equal in Water ~90.39g

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% 11% 71%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
Contains less Sat. FatSaturated fat -52.4%
Contains more Mono. FatMonounsaturated fat +666.7%
Contains more Poly. FatPolyunsaturated fat +110.5%

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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.