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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 68% 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

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

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 Butterbur
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Butterbur
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
144%
Mustard Greens
12%
Butterbur
Minerals Daily Need Coverage Score
17%
Mustard Greens
19%
Butterbur

Comparison summary

Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food is lower in Sugar?
Butterbur
Butterbur is lower in Sugar (difference - 1.41g)
Which food contains less Sodium?
Butterbur
Butterbur contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Butterbur
Butterbur is lower in Saturated fat (difference - 0.012g)
Which food is lower in glycemic index?
Butterbur
Butterbur is lower in glycemic index (difference - 32)
Which food is cheaper?
Butterbur
Butterbur is cheaper (difference - $1.4)
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. 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.