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Mustard Greens vs Cabbage - In-Depth Nutrition Comparison

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How are Mustard Greens and Cabbage different?

  • Mustard Greens are higher in Vitamin K, Vitamin C, Vitamin A RAE, Copper, Iron, Vitamin E , Calcium, Potassium, and Vitamin B2, however Cabbage is richer in Folate.
  • Daily need coverage for Vitamin K from Mustard Greens is 151% higher.
  • Mustard Greens contain 30 times more Vitamin A RAE than Cabbage. While Mustard Greens contain 151µg of Vitamin A RAE, Cabbage contains only 5µg.

Mustard greens, raw and Cabbage, raw are the varieties used in this article.

Infographic

Mustard Greens vs Cabbage 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 +187.5%
Contains more Iron +248.9%
Contains more Magnesium +166.7%
Contains more Phosphorus +123.1%
Contains more Potassium +125.9%
Contains more Zinc +38.9%
Contains more Copper +768.4%
Equal in Sodium - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 18% 9% 12% 15% 3% 5% 7%
Contains more Calcium +187.5%
Contains more Iron +248.9%
Contains more Magnesium +166.7%
Contains more Phosphorus +123.1%
Contains more Potassium +125.9%
Contains more Zinc +38.9%
Contains more Copper +768.4%
Equal in Sodium - 18

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 +2985.7%
Contains more Vitamin E +1240%
Contains more Vitamin C +91.3%
Contains more Vitamin B1 +31.1%
Contains more Vitamin B2 +175%
Contains more Vitamin B3 +241.9%
Contains more Vitamin B6 +45.2%
Contains more Vitamin K +238.8%
Contains more Folate +258.3%
Equal in Vitamin B5 - 0.212
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 6% 3% 0% 122% 16% 10% 5% 13% 29% 33% 0% 190%
Contains more Vitamin A +2985.7%
Contains more Vitamin E +1240%
Contains more Vitamin C +91.3%
Contains more Vitamin B1 +31.1%
Contains more Vitamin B2 +175%
Contains more Vitamin B3 +241.9%
Contains more Vitamin B6 +45.2%
Contains more Vitamin K +238.8%
Contains more Folate +258.3%
Equal in Vitamin B5 - 0.212

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 Cabbage
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Cabbage Opinion
Net carbs 1.47g 3.3g Cabbage
Protein 2.86g 1.28g Mustard Greens
Fats 0.42g 0.1g Mustard Greens
Carbs 4.67g 5.8g Cabbage
Calories 27kcal 25kcal Mustard Greens
Starch g 0g Cabbage
Fructose g 1.45g Cabbage
Sugar 1.32g 3.2g Mustard Greens
Fiber 3.2g 2.5g Mustard Greens
Calcium 115mg 40mg Mustard Greens
Iron 1.64mg 0.47mg Mustard Greens
Magnesium 32mg 12mg Mustard Greens
Phosphorus 58mg 26mg Mustard Greens
Potassium 384mg 170mg Mustard Greens
Sodium 20mg 18mg Cabbage
Zinc 0.25mg 0.18mg Mustard Greens
Copper 0.165mg 0.019mg Mustard Greens
Vitamin A 3024IU 98IU Mustard Greens
Vitamin E 2.01mg 0.15mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 70mg 36.6mg Mustard Greens
Vitamin B1 0.08mg 0.061mg Mustard Greens
Vitamin B2 0.11mg 0.04mg Mustard Greens
Vitamin B3 0.8mg 0.234mg Mustard Greens
Vitamin B5 0.21mg 0.212mg Cabbage
Vitamin B6 0.18mg 0.124mg Mustard Greens
Folate 12µg 43µg Cabbage
Vitamin B12 0µg 0µg
Vitamin K 257.5µg 76µg Mustard Greens
Tryptophan mg 0.011mg Cabbage
Threonine mg 0.035mg Cabbage
Isoleucine mg 0.03mg Cabbage
Leucine mg 0.041mg Cabbage
Lysine mg 0.044mg Cabbage
Methionine mg 0.012mg Cabbage
Phenylalanine mg 0.032mg Cabbage
Valine mg 0.042mg Cabbage
Histidine mg 0.022mg Cabbage
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.01g 0.034g Mustard Greens
Monounsaturated Fat 0.092g 0.017g Mustard Greens
Polyunsaturated fat 0.038g 0.017g Mustard Greens

Which food is preferable for your diet?

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

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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
35
Cabbage
Mineral Summary Score
30
Mustard Greens
10
Cabbage

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
8%
Cabbage
Carbohydrates
5%
Mustard Greens
6%
Cabbage
Fats
2%
Mustard Greens
0%
Cabbage

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 1.88g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food contains less Sodium?
Cabbage
Cabbage contains less Sodium (difference - 2mg)
Which food is cheaper?
Cabbage
Cabbage is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.