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  6. Mustard Greens Raw vs. Welsh onion

Mustard Greens Raw vs. Welsh onion — In-Depth Nutrition Comparison

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Summary of differences between Mustard Greens Raw and Welsh onion

  • The amount of Vitamin K, Vitamin C, Copper, Vitamin E , Calcium, Vitamin B6, Iron, and Potassium in Mustard Greens Raw are higher than in Welsh onion.
  • Mustard Greens Raw covers your daily need of Vitamin K 53% more than Welsh onion.
  • Mustard Greens Raw contain 6 times more Calcium than Welsh onion. While Mustard Greens Raw contain 115mg of Calcium, Welsh onion contains only 18mg.

These are the specific foods used in this comparison Mustard greens, raw and Onions, welsh, raw.

Infographic

Mustard Greens Raw vs Welsh onion 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
Welsh onion
Welsh onion
Contains more Calcium +538.9%
Contains more Iron +34.4%
Contains more Magnesium +39.1%
Contains more Phosphorus +18.4%
Contains more Potassium +81.1%
Contains more Copper +135.7%
Contains more Selenium +50%
Contains less Sodium -15%
Contains more Zinc +108%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Calcium +538.9%
Contains more Iron +34.4%
Contains more Magnesium +39.1%
Contains more Phosphorus +18.4%
Contains more Potassium +81.1%
Contains more Copper +135.7%
Contains more Selenium +50%
Contains less Sodium -15%
Contains more Zinc +108%

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
Welsh onion
Welsh onion
Contains more Vitamin A +160.7%
Contains more Vitamin E +294.1%
Contains more Vitamin C +159.3%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +24.3%
Contains more Vitamin B6 +150%
Contains more Vitamin K +33.1%
Contains more Folate +33.3%
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%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin A +160.7%
Contains more Vitamin E +294.1%
Contains more Vitamin C +159.3%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +24.3%
Contains more Vitamin B6 +150%
Contains more Vitamin K +33.1%
Contains more Folate +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
4
:
1
Welsh onion
Welsh onion
Contains more Protein +50.5%
Contains more Other +92.9%
Contains more Carbs +39.2%
Equal in Fats - 0.4
Equal in Water - 90.5
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
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more Protein +50.5%
Contains more Other +92.9%
Contains more Carbs +39.2%
Equal in Fats - 0.4
Equal in Water - 90.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
2
:
1
Welsh onion
Welsh onion
Contains less Saturated Fat -85.1%
Contains more Monounsaturated Fat +64.3%
Contains more Polyunsaturated fat +310.5%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains less Saturated Fat -85.1%
Contains more Monounsaturated Fat +64.3%
Contains more Polyunsaturated fat +310.5%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Welsh onion Opinion
Net carbs 1.47g 4.1g Welsh onion
Protein 2.86g 1.9g Mustard Greens Raw
Fats 0.42g 0.4g Mustard Greens Raw
Carbs 4.67g 6.5g Welsh onion
Calories 27kcal 34kcal Welsh onion
Sugar 1.32g 2.18g Mustard Greens Raw
Fiber 3.2g 2.4g Mustard Greens Raw
Calcium 115mg 18mg Mustard Greens Raw
Iron 1.64mg 1.22mg Mustard Greens Raw
Magnesium 32mg 23mg Mustard Greens Raw
Phosphorus 58mg 49mg Mustard Greens Raw
Potassium 384mg 212mg Mustard Greens Raw
Sodium 20mg 17mg Welsh onion
Zinc 0.25mg 0.52mg Welsh onion
Copper 0.165mg 0.07mg Mustard Greens Raw
Manganese 0.137mg Welsh onion
Selenium 0.9µg 0.6µg Mustard Greens Raw
Vitamin A 3024IU 1160IU Mustard Greens Raw
Vitamin A RAE 151µg Mustard Greens Raw
Vitamin E 2.01mg 0.51mg Mustard Greens Raw
Vitamin C 70mg 27mg Mustard Greens Raw
Vitamin B1 0.08mg 0.05mg Mustard Greens Raw
Vitamin B2 0.11mg 0.09mg Mustard Greens Raw
Vitamin B3 0.8mg 0.4mg Mustard Greens Raw
Vitamin B5 0.21mg 0.169mg Mustard Greens Raw
Vitamin B6 0.18mg 0.072mg Mustard Greens Raw
Folate 12µg 16µg Welsh onion
Vitamin K 257.5µg 193.4µg Mustard Greens Raw
Tryptophan 0.021mg Welsh onion
Threonine 0.074mg Welsh onion
Isoleucine 0.081mg Welsh onion
Leucine 0.113mg Welsh onion
Lysine 0.095mg Welsh onion
Methionine 0.021mg Welsh onion
Phenylalanine 0.061mg Welsh onion
Valine 0.084mg Welsh onion
Histidine 0.033mg Welsh onion
Saturated Fat 0.01g 0.067g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.056g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Welsh onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
61%
Welsh onion
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
17%
Welsh onion

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 3mg)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $1.2)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 0.86g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.057g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 7)
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)

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.