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Mustard Greens vs. Butterbur — In-Depth Nutrition Comparison

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What are the differences between mustard Greens and butterbur?

  • Mustard Greens is higher in vitamin A and iron, yet butterbur is higher in potassium and vitamin C.
  • Mustard Greens's daily need coverage for vitamin A is 246% more.
  • Mustard Greens has 9 times more iron than butterbur. While mustard Greens has 0.87mg of iron, butterbur has only 0.1mg.

We used Mustard greens, cooked, boiled, drained, without salt and Butterbur, (fuki), raw types in this article.

Infographic

Mustard Greens vs Butterbur 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
Contains more CalciumCalcium +14.6%
Contains more IronIron +770%
Contains more CopperCopper +41.7%
Contains more ZincZinc +37.5%
Contains more PhosphorusPhosphorus +250%
Contains more PotassiumPotassium +304.3%
Contains less SodiumSodium -22.2%
Contains more SeleniumSelenium +50%
~equal in Magnesium ~14mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 105% 1% 0% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5% 0%
Contains more Vitamin AVitamin A +20500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +105%
Contains more Vitamin B2Vitamin B2 +215%
Contains more Vitamin B3Vitamin B3 +116.5%
Contains more Vitamin B5Vitamin B5 +275%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +24.5%
Contains more FolateFolate +11.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.096mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Butterbur DV% diff.
Vitamin K 592.7µg 494%
Vitamin A 618µg 3µg 68%
Potassium 162mg 655mg 15%
Vitamin E 1.78mg 12%
Manganese 0.274mg 12%
Iron 0.87mg 0.1mg 10%
Fiber 2g 8%
Vitamin C 25.3mg 31.5mg 7%
Copper 0.146mg 0.103mg 5%
Phosphorus 42mg 12mg 4%
Protein 2.56g 0.39g 4%
Vitamin B2 0.063mg 0.02mg 3%
Vitamin B1 0.041mg 0.02mg 2%
Vitamin B5 0.12mg 0.032mg 2%
Calcium 118mg 103mg 2%
Zinc 0.22mg 0.16mg 1%
Selenium 0.6µg 0.9µg 1%
Fats 0.47g 0.04g 1%
Vitamin B3 0.433mg 0.2mg 1%
Calories 26kcal 14kcal 1%
Carbs 4.51g 3.61g 0%
Net carbs 2.51g 3.61g N/A
Magnesium 13mg 14mg 0%
Sugar 1.41g N/A
Sodium 9mg 7mg 0%
Vitamin B6 0.098mg 0.096mg 0%
Folate 9µg 10µg 0%
Choline 0.4mg 0%
Saturated fat 0.012g 0%
Monounsaturated fat 0.11g 0%
Polyunsaturated fat 0.046g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Contains more ProteinProtein +556.4%
Contains more FatsFats +1075%
Contains more CarbsCarbs +24.9%
Contains more OtherOther +114.7%
~equal in Water ~94.5g

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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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.