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Mustard Greens vs Chinese cabbage - In-Depth Nutrition Comparison

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What are the main differences between Mustard Greens and Chinese cabbage?

  • Mustard Greens are richer in Vitamin K, Vitamin C, Copper, Vitamin E , Iron, and Fiber, yet Chinese cabbage is richer in Folate, and Vitamin A.
  • Mustard Greens' daily need coverage for Vitamin K is 177% higher.
  • Mustard Greens have 22 times more Vitamin E than Chinese cabbage. Mustard Greens have 2.01mg of Vitamin E , while Chinese cabbage has 0.09mg.

We used Mustard greens, raw and Cabbage, chinese (pak-choi), raw types in this comparison.

Infographic

Mustard Greens vs Chinese 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 Iron +105%
Contains more Potassium +52.4%
Contains more Magnesium +68.4%
Contains more Copper +685.7%
Contains more Zinc +31.6%
Contains more Phosphorus +56.8%
Contains less Sodium -69.2%
Equal in Calcium - 105
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 35% 34% 23% 56% 7% 25% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 32% 23% 14% 7% 6% 16% 9%
Contains more Iron +105%
Contains more Potassium +52.4%
Contains more Magnesium +68.4%
Contains more Copper +685.7%
Contains more Zinc +31.6%
Contains more Phosphorus +56.8%
Contains less Sodium -69.2%
Equal in Calcium - 105

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 C +55.6%
Contains more Vitamin E +2133.3%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B3 +60%
Contains more Vitamin B5 +138.6%
Contains more Vitamin K +465.9%
Contains more Vitamin A +47.8%
Contains more Folate +450%
Equal in Vitamin B6 - 0.194
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 234% 182% 41% 0% 20% 26% 15% 13% 42% 0% 644% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 150% 269% 2% 0% 10% 17% 10% 6% 45% 0% 114% 50%
Contains more Vitamin C +55.6%
Contains more Vitamin E +2133.3%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B3 +60%
Contains more Vitamin B5 +138.6%
Contains more Vitamin K +465.9%
Contains more Vitamin A +47.8%
Contains more Folate +450%
Equal in Vitamin B6 - 0.194

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
56
Chinese cabbage
Mineral Summary Score
30
Mustard Greens
17
Chinese 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
9%
Chinese cabbage
Carbohydrates
5%
Mustard Greens
2%
Chinese cabbage
Fats
2%
Mustard Greens
1%
Chinese cabbage

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

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.017g)
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 is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 0.14g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage 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)

All nutrients comparison - raw data values

Nutrient Mustard Greens Chinese cabbage Opinion
Calories 27 13 Mustard Greens
Protein 2.86 1.5 Mustard Greens
Fats 0.42 0.2 Mustard Greens
Vitamin C 70 45 Mustard Greens
Carbs 4.67 2.18 Mustard Greens
Cholesterol 0 0
Vitamin D 0 0
Iron 1.64 0.8 Mustard Greens
Calcium 115 105 Mustard Greens
Potassium 384 252 Mustard Greens
Magnesium 32 19 Mustard Greens
Sugar 1.32 1.18 Chinese cabbage
Fiber 3.2 1 Mustard Greens
Copper 0.165 0.021 Mustard Greens
Zinc 0.25 0.19 Mustard Greens
Starch
Phosphorus 58 37 Mustard Greens
Sodium 20 65 Mustard Greens
Vitamin A 3024 4468 Chinese cabbage
Vitamin E 2.01 0.09 Mustard Greens
Vitamin D 0 0
Vitamin B1 0.08 0.04 Mustard Greens
Vitamin B2 0.11 0.07 Mustard Greens
Vitamin B3 0.8 0.5 Mustard Greens
Vitamin B5 0.21 0.088 Mustard Greens
Vitamin B6 0.18 0.194 Chinese cabbage
Vitamin B12 0 0
Vitamin K 257.5 45.5 Mustard Greens
Folate 12 66 Chinese cabbage
Trans Fat 0 0
Saturated Fat 0.01 0.027 Mustard Greens
Monounsaturated Fat 0.092 0.015 Mustard Greens
Polyunsaturated fat 0.038 0.096 Chinese cabbage
Tryptophan 0.015 Chinese cabbage
Threonine 0.049 Chinese cabbage
Isoleucine 0.085 Chinese cabbage
Leucine 0.088 Chinese cabbage
Lysine 0.089 Chinese cabbage
Methionine 0.009 Chinese cabbage
Phenylalanine 0.044 Chinese cabbage
Valine 0.066 Chinese cabbage
Histidine 0.026 Chinese cabbage
Fructose

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.