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  6. Mustard Greens vs. Cabbage

Mustard Greens vs. Cabbage — In-Depth Nutrition Comparison

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Significant differences between Mustard Greens and Cabbage

  • Mustard Greens has more Vitamin K, Vitamin A RAE, Copper, Vitamin E , and Calcium, however, Cabbage is richer in Vitamin C, and Folate.
  • Mustard Greens covers your daily Vitamin K needs 431% more than Cabbage.
  • Cabbage has 124 times less Vitamin A RAE than Mustard Greens. Mustard Greens has 618µg of Vitamin A RAE, while Cabbage has 5µg.
  • Mustard Greens contains less Sugar.

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

Infographic

Mustard Greens vs Cabbage 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
8
:
2
Cabbage
Cabbage
Contains more Calcium +195%
Contains more Iron +85.1%
Contains more Phosphorus +61.5%
Contains less Sodium -50%
Contains more Zinc +22.2%
Contains more Copper +668.4%
Contains more Selenium +100%
Equal in Magnesium - 12
Equal in Potassium - 170
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 18% 9% 12% 15% 3% 5% 7% 21% 2%
Contains more Calcium +195%
Contains more Iron +85.1%
Contains more Phosphorus +61.5%
Contains less Sodium -50%
Contains more Zinc +22.2%
Contains more Copper +668.4%
Contains more Selenium +100%
Equal in Magnesium - 12
Equal in Potassium - 170

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
5
:
5
Cabbage
Cabbage
Contains more Vitamin A +12522.4%
Contains more Vitamin E +1086.7%
Contains more Vitamin B2 +57.5%
Contains more Vitamin B3 +85%
Contains more Vitamin K +679.9%
Contains more Vitamin C +44.7%
Contains more Vitamin B1 +48.8%
Contains more Vitamin B5 +76.7%
Contains more Vitamin B6 +26.5%
Contains more Folate +377.8%
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%
Cabbage
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 +12522.4%
Contains more Vitamin E +1086.7%
Contains more Vitamin B2 +57.5%
Contains more Vitamin B3 +85%
Contains more Vitamin K +679.9%
Contains more Vitamin C +44.7%
Contains more Vitamin B1 +48.8%
Contains more Vitamin B5 +76.7%
Contains more Vitamin B6 +26.5%
Contains more Folate +377.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
3
:
2
Cabbage
Cabbage
Contains more Protein +100%
Contains more Fats +370%
Contains more Carbs +28.6%
Equal in Water - 92.18
Equal in Other - 0.64
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
Cabbage
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Contains more Protein +100%
Contains more Fats +370%
Contains more Carbs +28.6%
Equal in Water - 92.18
Equal in Other - 0.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
3
:
0
Cabbage
Cabbage
Contains less Saturated Fat -64.7%
Contains more Monounsaturated Fat +547.1%
Contains more Polyunsaturated fat +170.6%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Cabbage
50% 25% 25%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.017 g
Contains less Saturated Fat -64.7%
Contains more Monounsaturated Fat +547.1%
Contains more Polyunsaturated fat +170.6%

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 Cabbage
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Cabbage Opinion
Net carbs 2.51g 3.3g Cabbage
Protein 2.56g 1.28g Mustard Greens
Fats 0.47g 0.1g Mustard Greens
Carbs 4.51g 5.8g Cabbage
Calories 26kcal 25kcal Mustard Greens
Fructose 1.45g Cabbage
Sugar 1.41g 3.2g Mustard Greens
Fiber 2g 2.5g Cabbage
Calcium 118mg 40mg Mustard Greens
Iron 0.87mg 0.47mg Mustard Greens
Magnesium 13mg 12mg Mustard Greens
Phosphorus 42mg 26mg Mustard Greens
Potassium 162mg 170mg Cabbage
Sodium 9mg 18mg Mustard Greens
Zinc 0.22mg 0.18mg Mustard Greens
Copper 0.146mg 0.019mg Mustard Greens
Manganese 0.16mg Cabbage
Selenium 0.6µg 0.3µg Mustard Greens
Vitamin A 12370IU 98IU Mustard Greens
Vitamin A RAE 618µg 5µg Mustard Greens
Vitamin E 1.78mg 0.15mg Mustard Greens
Vitamin C 25.3mg 36.6mg Cabbage
Vitamin B1 0.041mg 0.061mg Cabbage
Vitamin B2 0.063mg 0.04mg Mustard Greens
Vitamin B3 0.433mg 0.234mg Mustard Greens
Vitamin B5 0.12mg 0.212mg Cabbage
Vitamin B6 0.098mg 0.124mg Cabbage
Folate 9µg 43µg Cabbage
Vitamin K 592.7µg 76µg Mustard Greens
Tryptophan 0.011mg Cabbage
Threonine 0.035mg Cabbage
Isoleucine 0.03mg Cabbage
Leucine 0.041mg Cabbage
Lysine 0.044mg Cabbage
Methionine 0.012mg Cabbage
Phenylalanine 0.032mg Cabbage
Valine 0.042mg Cabbage
Histidine 0.022mg Cabbage
Saturated Fat 0.012g 0.034g Mustard Greens
Monounsaturated Fat 0.11g 0.017g Mustard Greens
Polyunsaturated fat 0.046g 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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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
35%
Cabbage
Minerals Daily Need Coverage Score
17%
Mustard Greens
10%
Cabbage

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 1.79g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.022g)
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 cheaper?
Cabbage
Cabbage is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. 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.