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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 RAE, 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 RAE than Broccoli. Mustard Greens have 151µg of Vitamin A RAE, 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 Calcium +144.7%
Contains more Iron +124.7%
Contains more Magnesium +52.4%
Contains more Potassium +21.5%
Contains less Sodium -39.4%
Contains more Copper +236.7%
Contains more Phosphorus +13.8%
Contains more Zinc +64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Contains more Calcium +144.7%
Contains more Iron +124.7%
Contains more Magnesium +52.4%
Contains more Potassium +21.5%
Contains less Sodium -39.4%
Contains more Copper +236.7%
Contains more Phosphorus +13.8%
Contains more Zinc +64%

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 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%
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 +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

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Broccoli Opinion
Net carbs 1.47g 4.04g Broccoli
Protein 2.86g 2.82g Mustard Greens
Fats 0.42g 0.37g Mustard Greens
Carbs 4.67g 6.64g Broccoli
Calories 27kcal 34kcal Broccoli
Starch g 0g Broccoli
Fructose g 0.68g Broccoli
Sugar 1.32g 1.7g Mustard Greens
Fiber 3.2g 2.6g Mustard Greens
Calcium 115mg 47mg Mustard Greens
Iron 1.64mg 0.73mg Mustard Greens
Magnesium 32mg 21mg Mustard Greens
Phosphorus 58mg 66mg Broccoli
Potassium 384mg 316mg Mustard Greens
Sodium 20mg 33mg Mustard Greens
Zinc 0.25mg 0.41mg Broccoli
Copper 0.165mg 0.049mg Mustard Greens
Vitamin A 3024IU 623IU Mustard Greens
Vitamin E 2.01mg 0.78mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 70mg 89.2mg Broccoli
Vitamin B1 0.08mg 0.071mg Mustard Greens
Vitamin B2 0.11mg 0.117mg Broccoli
Vitamin B3 0.8mg 0.639mg Mustard Greens
Vitamin B5 0.21mg 0.573mg Broccoli
Vitamin B6 0.18mg 0.175mg Mustard Greens
Folate 12µg 63µg Broccoli
Vitamin B12 0µg 0µg
Vitamin K 257.5µg 101.6µg Mustard Greens
Tryptophan mg 0.033mg Broccoli
Threonine mg 0.088mg Broccoli
Isoleucine mg 0.079mg Broccoli
Leucine mg 0.129mg Broccoli
Lysine mg 0.135mg Broccoli
Methionine mg 0.038mg Broccoli
Phenylalanine mg 0.117mg Broccoli
Valine mg 0.125mg Broccoli
Histidine mg 0.059mg Broccoli
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.01g 0.039g Mustard Greens
Monounsaturated Fat 0.092g 0.011g Mustard Greens
Polyunsaturated fat 0.038g 0.038g

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

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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

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.

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.