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Mustard Greens vs Broccoli - In-Depth Nutrition Comparison

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Significant differences between Mustard Greens and Broccoli

  • Mustard Greens are richer in Vitamin K, Vitamin A, Copper, Iron, Vitamin E , and Calcium, while Broccoli is higher in Vitamin C, Folate, and Vitamin B5.
  • Mustard Greens covers your daily Vitamin K needs 130% more than Broccoli.
  • Mustard Greens have 5 times more Vitamin A than Broccoli. Mustard Greens have 151µg of Vitamin A, while Broccoli has 31µg.

Specific food types used in this comparison are Mustard greens, raw and Broccoli, raw.

Infographic

Mustard Greens vs Broccoli infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +124.7%
Contains more Calcium +144.7%
Contains more Potassium +21.5%
Contains more Magnesium +52.4%
Contains more Copper +236.7%
Contains less Sodium -39.4%
Contains more Zinc +64%
Contains more Phosphorus +13.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 35% 34% 23% 56% 7% 25% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Contains more Iron +124.7%
Contains more Calcium +144.7%
Contains more Potassium +21.5%
Contains more Magnesium +52.4%
Contains more Copper +236.7%
Contains less Sodium -39.4%
Contains more Zinc +64%
Contains more Phosphorus +13.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +385.4%
Contains more Vitamin E +157.7%
Contains more Vitamin B1 +12.7%
Contains more Vitamin B3 +25.2%
Contains more Vitamin K +153.4%
Contains more Vitamin C +27.4%
Contains more Vitamin B5 +172.9%
Contains more Folate +425%
Equal in Vitamin B2 - 0.117
Equal in Vitamin B6 - 0.175
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 234% 182% 41% 0% 20% 26% 15% 13% 42% 0% 644% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Contains more Vitamin A +385.4%
Contains more Vitamin E +157.7%
Contains more Vitamin B1 +12.7%
Contains more Vitamin B3 +25.2%
Contains more Vitamin K +153.4%
Contains more Vitamin C +27.4%
Contains more Vitamin B5 +172.9%
Contains more Folate +425%
Equal in Vitamin B2 - 0.117
Equal in Vitamin B6 - 0.175

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
102
Mustard Greens
65
Broccoli
Mineral Summary Score
30
Mustard Greens
18
Broccoli

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Mustard Greens
17%
Broccoli
Carbohydrates
5%
Mustard Greens
7%
Broccoli
Fats
2%
Mustard Greens
2%
Broccoli

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mustard Greens Broccoli
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.029g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $1)
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)
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.
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Mustard Greens Broccoli Opinion
Calories 27 34 Broccoli
Protein 2.86 2.82 Mustard Greens
Fats 0.42 0.37 Mustard Greens
Vitamin C 70 89.2 Broccoli
Carbs 4.67 6.64 Broccoli
Cholesterol 0 0
Vitamin D 0 0
Iron 1.64 0.73 Mustard Greens
Calcium 115 47 Mustard Greens
Potassium 384 316 Mustard Greens
Magnesium 32 21 Mustard Greens
Sugar 1.32 1.7 Mustard Greens
Fiber 3.2 2.6 Mustard Greens
Copper 0.165 0.049 Mustard Greens
Zinc 0.25 0.41 Broccoli
Starch 0 Broccoli
Phosphorus 58 66 Broccoli
Sodium 20 33 Mustard Greens
Vitamin A 3024 623 Mustard Greens
Vitamin E 2.01 0.78 Mustard Greens
Vitamin D 0 0
Vitamin B1 0.08 0.071 Mustard Greens
Vitamin B2 0.11 0.117 Broccoli
Vitamin B3 0.8 0.639 Mustard Greens
Vitamin B5 0.21 0.573 Broccoli
Vitamin B6 0.18 0.175 Mustard Greens
Vitamin B12 0 0
Vitamin K 257.5 101.6 Mustard Greens
Folate 12 63 Broccoli
Trans Fat 0 0
Saturated Fat 0.01 0.039 Mustard Greens
Monounsaturated Fat 0.092 0.011 Mustard Greens
Polyunsaturated fat 0.038 0.038
Tryptophan 0.033 Broccoli
Threonine 0.088 Broccoli
Isoleucine 0.079 Broccoli
Leucine 0.129 Broccoli
Lysine 0.135 Broccoli
Methionine 0.038 Broccoli
Phenylalanine 0.117 Broccoli
Valine 0.125 Broccoli
Histidine 0.059 Broccoli
Fructose 0.68 Broccoli

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.