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

Mustard Greens vs. Broccoli — In-Depth Nutrition Comparison

Compare

Differences between Mustard Greens and Broccoli

  • Mustard Greens is higher in Vitamin K, Vitamin A RAE, Copper, Calcium, and Vitamin E , however, Broccoli is richer in Vitamin C, Folate, Vitamin B5, and Vitamin B6.
  • Mustard Greens's daily need coverage for Vitamin K is 409% higher.
  • Mustard Greens has 20 times more Vitamin A RAE than Broccoli. While Mustard Greens has 618µg of Vitamin A RAE, Broccoli has only 31µg.

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

Infographic

Mustard Greens vs Broccoli 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
4
:
6
Broccoli
Broccoli
Contains more Calcium +151.1%
Contains more Iron +19.2%
Contains less Sodium -72.7%
Contains more Copper +198%
Contains more Magnesium +61.5%
Contains more Phosphorus +57.1%
Contains more Potassium +95.1%
Contains more Zinc +86.4%
Contains more Selenium +316.7%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Calcium +151.1%
Contains more Iron +19.2%
Contains less Sodium -72.7%
Contains more Copper +198%
Contains more Magnesium +61.5%
Contains more Phosphorus +57.1%
Contains more Potassium +95.1%
Contains more Zinc +86.4%
Contains more Selenium +316.7%

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
3
:
7
Broccoli
Broccoli
Contains more Vitamin A +1885.6%
Contains more Vitamin E +128.2%
Contains more Vitamin K +483.4%
Contains more Vitamin C +252.6%
Contains more Vitamin B1 +73.2%
Contains more Vitamin B2 +85.7%
Contains more Vitamin B3 +47.6%
Contains more Vitamin B5 +377.5%
Contains more Vitamin B6 +78.6%
Contains more Folate +600%
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%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin A +1885.6%
Contains more Vitamin E +128.2%
Contains more Vitamin K +483.4%
Contains more Vitamin C +252.6%
Contains more Vitamin B1 +73.2%
Contains more Vitamin B2 +85.7%
Contains more Vitamin B3 +47.6%
Contains more Vitamin B5 +377.5%
Contains more Vitamin B6 +78.6%
Contains more Folate +600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
3
Broccoli
Broccoli
Contains more Fats +27%
Contains more Protein +10.2%
Contains more Carbs +47.2%
Contains more Other +27.9%
Equal in Water - 89.3
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
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Fats +27%
Contains more Protein +10.2%
Contains more Carbs +47.2%
Contains more Other +27.9%
Equal in Water - 89.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
3
:
0
Broccoli
Broccoli
Contains less Saturated Fat -69.2%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +21.1%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains less Saturated Fat -69.2%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +21.1%

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 Broccoli
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Broccoli Opinion
Net carbs 2.51g 4.04g Broccoli
Protein 2.56g 2.82g Broccoli
Fats 0.47g 0.37g Mustard Greens
Carbs 4.51g 6.64g Broccoli
Calories 26kcal 34kcal Broccoli
Fructose 0.68g Broccoli
Sugar 1.41g 1.7g Mustard Greens
Fiber 2g 2.6g Broccoli
Calcium 118mg 47mg Mustard Greens
Iron 0.87mg 0.73mg Mustard Greens
Magnesium 13mg 21mg Broccoli
Phosphorus 42mg 66mg Broccoli
Potassium 162mg 316mg Broccoli
Sodium 9mg 33mg Mustard Greens
Zinc 0.22mg 0.41mg Broccoli
Copper 0.146mg 0.049mg Mustard Greens
Manganese 0.21mg Broccoli
Selenium 0.6µg 2.5µg Broccoli
Vitamin A 12370IU 623IU Mustard Greens
Vitamin A RAE 618µg 31µg Mustard Greens
Vitamin E 1.78mg 0.78mg Mustard Greens
Vitamin C 25.3mg 89.2mg Broccoli
Vitamin B1 0.041mg 0.071mg Broccoli
Vitamin B2 0.063mg 0.117mg Broccoli
Vitamin B3 0.433mg 0.639mg Broccoli
Vitamin B5 0.12mg 0.573mg Broccoli
Vitamin B6 0.098mg 0.175mg Broccoli
Folate 9µg 63µg Broccoli
Vitamin K 592.7µg 101.6µg Mustard Greens
Tryptophan 0.033mg Broccoli
Threonine 0.088mg Broccoli
Isoleucine 0.079mg Broccoli
Leucine 0.129mg Broccoli
Lysine 0.135mg Broccoli
Methionine 0.038mg Broccoli
Phenylalanine 0.117mg Broccoli
Valine 0.125mg Broccoli
Histidine 0.059mg Broccoli
Saturated Fat 0.012g 0.039g Mustard Greens
Monounsaturated Fat 0.11g 0.011g Mustard Greens
Polyunsaturated fat 0.046g 0.038g Mustard Greens

Which food is preferable for your diet?

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

People also compare

Mustard Greens
Mustard Greens vs True morels
True morels
Mustard Greens
Mustard Greens vs Shiitake
Shiitake
Mustard Greens
Mustard Greens vs Cream of mushroom soup
Cream of mushroom soup
Broccoli
Broccoli vs Cabbage
Cabbage
Broccoli
Broccoli vs Carrot
Carrot
Broccoli
Broccoli vs Cauliflower
Cauliflower

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
65%
Broccoli
Minerals Daily Need Coverage Score
17%
Mustard Greens
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.027g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $1)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.