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  6. Mustard Greens vs. Chinese cabbage

Mustard Greens vs. Chinese cabbage — In-Depth Nutrition Comparison

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What are the differences between Mustard Greens and Chinese cabbage?

  • Mustard Greens is higher in Vitamin K, Vitamin A RAE, Copper, and Vitamin E , yet Chinese cabbage is higher in Vitamin C, Folate, and Vitamin B6.
  • Mustard Greens's daily need coverage for Vitamin K is 456% more.
  • Mustard Greens has 20 times more Vitamin E than Chinese cabbage. While Mustard Greens has 1.78mg of Vitamin E , Chinese cabbage has only 0.09mg.

We used Mustard greens, cooked, boiled, drained, without salt and Cabbage, chinese (pak-choi), raw types in this article.

Infographic

Mustard Greens vs Chinese 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
7
:
3
Chinese cabbage
Chinese cabbage
Contains more Calcium +12.4%
Contains more Phosphorus +13.5%
Contains less Sodium -86.2%
Contains more Zinc +15.8%
Contains more Copper +595.2%
Contains more Selenium +20%
Contains more Magnesium +46.2%
Contains more Potassium +55.6%
Equal in Iron - 0.8
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains more Calcium +12.4%
Contains more Phosphorus +13.5%
Contains less Sodium -86.2%
Contains more Zinc +15.8%
Contains more Copper +595.2%
Contains more Selenium +20%
Contains more Magnesium +46.2%
Contains more Potassium +55.6%
Equal in Iron - 0.8

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
Chinese cabbage
Chinese cabbage
Contains more Vitamin A +176.9%
Contains more Vitamin E +1877.8%
Contains more Vitamin B5 +36.4%
Contains more Vitamin K +1202.6%
Contains more Vitamin C +77.9%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B3 +15.5%
Contains more Vitamin B6 +98%
Contains more Folate +633.3%
Equal in Vitamin B1 - 0.04
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%
Chinese cabbage
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 A +176.9%
Contains more Vitamin E +1877.8%
Contains more Vitamin B5 +36.4%
Contains more Vitamin K +1202.6%
Contains more Vitamin C +77.9%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B3 +15.5%
Contains more Vitamin B6 +98%
Contains more Folate +633.3%
Equal in Vitamin B1 - 0.04

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
3
:
2
Chinese cabbage
Chinese cabbage
Contains more Protein +70.7%
Contains more Fats +135%
Contains more Carbs +106.9%
Contains more Other +17.6%
Equal in Water - 95.32
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
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more Protein +70.7%
Contains more Fats +135%
Contains more Carbs +106.9%
Contains more Other +17.6%
Equal in Water - 95.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Chinese cabbage
Chinese cabbage
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +633.3%
Contains more Polyunsaturated fat +108.7%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +633.3%
Contains more Polyunsaturated fat +108.7%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Chinese cabbage Opinion
Net carbs 2.51g 1.18g Mustard Greens
Protein 2.56g 1.5g Mustard Greens
Fats 0.47g 0.2g Mustard Greens
Carbs 4.51g 2.18g Mustard Greens
Calories 26kcal 13kcal Mustard Greens
Sugar 1.41g 1.18g Chinese cabbage
Fiber 2g 1g Mustard Greens
Calcium 118mg 105mg Mustard Greens
Iron 0.87mg 0.8mg Mustard Greens
Magnesium 13mg 19mg Chinese cabbage
Phosphorus 42mg 37mg Mustard Greens
Potassium 162mg 252mg Chinese cabbage
Sodium 9mg 65mg Mustard Greens
Zinc 0.22mg 0.19mg Mustard Greens
Copper 0.146mg 0.021mg Mustard Greens
Manganese 0.159mg Chinese cabbage
Selenium 0.6µg 0.5µg Mustard Greens
Vitamin A 12370IU 4468IU Mustard Greens
Vitamin A RAE 618µg 223µg Mustard Greens
Vitamin E 1.78mg 0.09mg Mustard Greens
Vitamin C 25.3mg 45mg Chinese cabbage
Vitamin B1 0.041mg 0.04mg Mustard Greens
Vitamin B2 0.063mg 0.07mg Chinese cabbage
Vitamin B3 0.433mg 0.5mg Chinese cabbage
Vitamin B5 0.12mg 0.088mg Mustard Greens
Vitamin B6 0.098mg 0.194mg Chinese cabbage
Folate 9µg 66µg Chinese cabbage
Vitamin K 592.7µg 45.5µg Mustard Greens
Tryptophan 0.015mg Chinese cabbage
Threonine 0.049mg Chinese cabbage
Isoleucine 0.085mg Chinese cabbage
Leucine 0.088mg Chinese cabbage
Lysine 0.089mg Chinese cabbage
Methionine 0.009mg Chinese cabbage
Phenylalanine 0.044mg Chinese cabbage
Valine 0.066mg Chinese cabbage
Histidine 0.026mg Chinese cabbage
Saturated Fat 0.012g 0.027g Mustard Greens
Monounsaturated Fat 0.11g 0.015g Mustard Greens
Polyunsaturated fat 0.046g 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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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
56%
Chinese cabbage
Minerals Daily Need Coverage Score
17%
Mustard Greens
16%
Chinese cabbage

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 56mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.015g)
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 0.23g)
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)
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.
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. 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.