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  6. Mustard Greens vs. Beetroot

Mustard Greens vs. Beetroot — In-Depth Nutrition Comparison

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Differences between Mustard Greens and Beetroot

  • Mustard Greens is higher in Vitamin K, Vitamin A RAE, Vitamin C, Vitamin E , Calcium, and Copper, however, Beetroot is richer in Folate.
  • Mustard Greens's daily need coverage for Vitamin K is 494% higher.
  • Mustard Greens has 309 times more Vitamin A RAE than Beetroot. While Mustard Greens has 618µg of Vitamin A RAE, Beetroot has only 2µg.

The food types used in this comparison are Mustard greens, cooked, boiled, drained, without salt and Beets, raw.

Infographic

Mustard Greens vs Beetroot 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
Mustard Greens
5
:
5
Beetroot
Beetroot
Contains more Calcium +637.5%
Contains less Sodium -88.5%
Contains more Copper +94.7%
Contains more Magnesium +76.9%
Contains more Potassium +100.6%
Contains more Zinc +59.1%
Contains more Selenium +16.7%
Equal in Iron - 0.8
Equal in Phosphorus - 40
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Calcium +637.5%
Contains less Sodium -88.5%
Contains more Copper +94.7%
Contains more Magnesium +76.9%
Contains more Potassium +100.6%
Contains more Zinc +59.1%
Contains more Selenium +16.7%
Equal in Iron - 0.8
Equal in Phosphorus - 40

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
Mustard Greens
8
:
2
Beetroot
Beetroot
Contains more Vitamin A +37384.8%
Contains more Vitamin E +4350%
Contains more Vitamin C +416.3%
Contains more Vitamin B1 +32.3%
Contains more Vitamin B2 +57.5%
Contains more Vitamin B3 +29.6%
Contains more Vitamin B6 +46.3%
Contains more Vitamin K +296250%
Contains more Vitamin B5 +29.2%
Contains more Folate +1111.1%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Contains more Vitamin A +37384.8%
Contains more Vitamin E +4350%
Contains more Vitamin C +416.3%
Contains more Vitamin B1 +32.3%
Contains more Vitamin B2 +57.5%
Contains more Vitamin B3 +29.6%
Contains more Vitamin B6 +46.3%
Contains more Vitamin K +296250%
Contains more Vitamin B5 +29.2%
Contains more Folate +1111.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
3
:
2
Beetroot
Beetroot
Contains more Protein +59%
Contains more Fats +176.5%
Contains more Carbs +112%
Contains more Other +58.8%
Equal in Water - 87.58
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more Protein +59%
Contains more Fats +176.5%
Contains more Carbs +112%
Contains more Other +58.8%
Equal in Water - 87.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Beetroot
Beetroot
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +243.8%
Contains more Polyunsaturated fat +30.4%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +243.8%
Contains more Polyunsaturated fat +30.4%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Beetroot Opinion
Net carbs 2.51g 6.76g Beetroot
Protein 2.56g 1.61g Mustard Greens
Fats 0.47g 0.17g Mustard Greens
Carbs 4.51g 9.56g Beetroot
Calories 26kcal 43kcal Beetroot
Sugar 1.41g 6.76g Mustard Greens
Fiber 2g 2.8g Beetroot
Calcium 118mg 16mg Mustard Greens
Iron 0.87mg 0.8mg Mustard Greens
Magnesium 13mg 23mg Beetroot
Phosphorus 42mg 40mg Mustard Greens
Potassium 162mg 325mg Beetroot
Sodium 9mg 78mg Mustard Greens
Zinc 0.22mg 0.35mg Beetroot
Copper 0.146mg 0.075mg Mustard Greens
Manganese 0.329mg Beetroot
Selenium 0.6µg 0.7µg Beetroot
Vitamin A 12370IU 33IU Mustard Greens
Vitamin A RAE 618µg 2µg Mustard Greens
Vitamin E 1.78mg 0.04mg Mustard Greens
Vitamin C 25.3mg 4.9mg Mustard Greens
Vitamin B1 0.041mg 0.031mg Mustard Greens
Vitamin B2 0.063mg 0.04mg Mustard Greens
Vitamin B3 0.433mg 0.334mg Mustard Greens
Vitamin B5 0.12mg 0.155mg Beetroot
Vitamin B6 0.098mg 0.067mg Mustard Greens
Folate 9µg 109µg Beetroot
Vitamin K 592.7µg 0.2µg Mustard Greens
Tryptophan 0.019mg Beetroot
Threonine 0.047mg Beetroot
Isoleucine 0.048mg Beetroot
Leucine 0.068mg Beetroot
Lysine 0.058mg Beetroot
Methionine 0.018mg Beetroot
Phenylalanine 0.046mg Beetroot
Valine 0.056mg Beetroot
Histidine 0.021mg Beetroot
Saturated Fat 0.012g 0.027g Mustard Greens
Monounsaturated Fat 0.11g 0.032g Mustard Greens
Polyunsaturated fat 0.046g 0.06g Beetroot

Which food is preferable for your diet?

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

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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
201%
Mustard Greens
12%
Beetroot
Minerals Daily Need Coverage Score
17%
Mustard Greens
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 5.35g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 69mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.