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

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The main differences between mustard Greens Raw and savoy cabbage

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, iron, vitamin E, copper, calcium, and vitamin B2; however, savoy cabbage has more folate.
  • Daily need coverage for vitamin K for mustard Greens Raw is 157% higher.
  • Savoy cabbage has 12 times less vitamin E than mustard Greens Raw. Mustard Greens Raw have 2.01mg of vitamin E, while savoy cabbage has 0.17mg.

Food types used in this article are Mustard greens, raw and Cabbage, savoy, raw.

Infographic

Mustard Greens Raw vs Savoy 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 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +228.6%
Contains more PotassiumPotassium +67%
Contains more IronIron +310%
Contains more CopperCopper +166.1%
Contains more PhosphorusPhosphorus +38.1%
Contains less SodiumSodium -28.6%
~equal in Zinc ~0.27mg
~equal in Selenium ~0.9µg

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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Contains more Vitamin CVitamin C +125.8%
Contains more Vitamin AVitamin A +202%
Contains more Vitamin EVitamin E +1082.4%
Contains more Vitamin B1Vitamin B1 +14.3%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B3Vitamin B3 +166.7%
Contains more Vitamin B5Vitamin B5 +12.3%
Contains more Vitamin KVitamin K +274.3%
Contains more FolateFolate +566.7%
Contains more CholineCholine +2360%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.19mg
~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% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more ProteinProtein +43%
Contains more FatsFats +320%
Contains more OtherOther +68.8%
Contains more CarbsCarbs +30.6%
~equal in Water ~91g

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% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 g
Contains less Sat. FatSaturated fat -23.1%
Contains more Mono. FatMonounsaturated fat +1214.3%
Contains more Poly. FatPolyunsaturated fat +28.9%

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 Savoy cabbage
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 Savoy cabbage DV% diff.
Vitamin K 257.5µg 68.8µg 157%
Vitamin C 70mg 31mg 43%
Folate 12µg 80µg 17%
Iron 1.64mg 0.4mg 16%
Vitamin E 2.01mg 0.17mg 12%
Copper 0.165mg 0.062mg 11%
Vitamin A 151µg 50µg 11%
Calcium 115mg 35mg 8%
Manganese 0.18mg 8%
Vitamin B2 0.11mg 0.03mg 6%
Potassium 384mg 230mg 5%
Vitamin B3 0.8mg 0.3mg 3%
Choline 0.5mg 12.3mg 2%
Phosphorus 58mg 42mg 2%
Protein 2.86g 2g 2%
Magnesium 32mg 28mg 1%
Vitamin B6 0.18mg 0.19mg 1%
Vitamin B1 0.08mg 0.07mg 1%
Calories 27kcal 27kcal 0%
Fats 0.42g 0.1g 0%
Carbs 4.67g 6.1g 0%
Net carbs 1.47g 3g N/A
Sugar 1.32g 2.27g N/A
Fiber 3.2g 3.1g 0%
Zinc 0.25mg 0.27mg 0%
Sodium 20mg 28mg 0%
Selenium 0.9µg 0.9µg 0%
Vitamin B5 0.21mg 0.187mg 0%
Saturated fat 0.01g 0.013g 0%
Monounsaturated fat 0.092g 0.007g 0%
Polyunsaturated fat 0.038g 0.049g 0%
Tryptophan 0.02mg 0%
Threonine 0.069mg 0%
Isoleucine 0.101mg 0%
Leucine 0.103mg 0%
Lysine 0.094mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.064mg 0%
Valine 0.085mg 0%
Histidine 0.041mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Savoy cabbage
Low Calories diet Equal
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
84%
Mustard Greens Raw
34%
Savoy cabbage
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
14%
Savoy cabbage

Comparison summary

Which food is cheaper?
Savoy cabbage
Savoy cabbage is cheaper (difference - $1)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 0.95g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 0.003g)
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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.