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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 RAE.
  • 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 Magnesium +68.4%
Contains more Phosphorus +56.8%
Contains more Potassium +52.4%
Contains less Sodium -69.2%
Contains more Zinc +31.6%
Contains more Copper +685.7%
Equal in Calcium - 105
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 30% 14% 16% 23% 9% 6% 7%
Contains more Iron +105%
Contains more Magnesium +68.4%
Contains more Phosphorus +56.8%
Contains more Potassium +52.4%
Contains less Sodium -69.2%
Contains more Zinc +31.6%
Contains more Copper +685.7%
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 E +2133.3%
Contains more Vitamin C +55.6%
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 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 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Contains more Vitamin E +2133.3%
Contains more Vitamin C +55.6%
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

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Chinese cabbage Opinion
Net carbs 1.47g 1.18g Mustard Greens
Protein 2.86g 1.5g Mustard Greens
Fats 0.42g 0.2g Mustard Greens
Carbs 4.67g 2.18g Mustard Greens
Calories 27kcal 13kcal Mustard Greens
Starch g g
Fructose g g
Sugar 1.32g 1.18g Chinese cabbage
Fiber 3.2g 1g Mustard Greens
Calcium 115mg 105mg Mustard Greens
Iron 1.64mg 0.8mg Mustard Greens
Magnesium 32mg 19mg Mustard Greens
Phosphorus 58mg 37mg Mustard Greens
Potassium 384mg 252mg Mustard Greens
Sodium 20mg 65mg Mustard Greens
Zinc 0.25mg 0.19mg Mustard Greens
Copper 0.165mg 0.021mg Mustard Greens
Vitamin A 3024IU 4468IU Chinese cabbage
Vitamin E 2.01mg 0.09mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 70mg 45mg Mustard Greens
Vitamin B1 0.08mg 0.04mg Mustard Greens
Vitamin B2 0.11mg 0.07mg Mustard Greens
Vitamin B3 0.8mg 0.5mg Mustard Greens
Vitamin B5 0.21mg 0.088mg Mustard Greens
Vitamin B6 0.18mg 0.194mg Chinese cabbage
Folate 12µg 66µg Chinese cabbage
Vitamin B12 0µg 0µg
Vitamin K 257.5µg 45.5µg Mustard Greens
Tryptophan mg 0.015mg Chinese cabbage
Threonine mg 0.049mg Chinese cabbage
Isoleucine mg 0.085mg Chinese cabbage
Leucine mg 0.088mg Chinese cabbage
Lysine mg 0.089mg Chinese cabbage
Methionine mg 0.009mg Chinese cabbage
Phenylalanine mg 0.044mg Chinese cabbage
Valine mg 0.066mg Chinese cabbage
Histidine mg 0.026mg Chinese cabbage
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.01g 0.027g Mustard Greens
Monounsaturated Fat 0.092g 0.015g Mustard Greens
Polyunsaturated fat 0.038g 0.096g Chinese cabbage

Which food is preferable for your diet?

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

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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
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

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)

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.