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  6. Mustard Greens vs. Carrot

Mustard Greens vs. Carrot — In-Depth Nutrition Comparison

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A recap on differences between Mustard Greens and Carrot

  • Mustard Greens has more Vitamin K, Vitamin C, Copper, Calcium, Vitamin E , and Iron, however, Carrot is higher in Vitamin A RAE.
  • Mustard Greens covers your daily Vitamin K needs 483% more than Carrot.
  • Carrot contains 4 times less Vitamin C than Mustard Greens. Mustard Greens contains 25.3mg of Vitamin C, while Carrot contains 5.9mg.

Food varieties used in this article are Mustard greens, cooked, boiled, drained, without salt and Carrots, raw.

Infographic

Mustard Greens vs Carrot 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
Carrot
Carrot
Contains more Calcium +257.6%
Contains more Iron +190%
Contains more Phosphorus +20%
Contains less Sodium -87%
Contains more Copper +224.4%
Contains more Selenium +500%
Contains more Potassium +97.5%
Equal in Magnesium - 12
Equal in Zinc - 0.24
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Contains more Calcium +257.6%
Contains more Iron +190%
Contains more Phosphorus +20%
Contains less Sodium -87%
Contains more Copper +224.4%
Contains more Selenium +500%
Contains more Potassium +97.5%
Equal in Magnesium - 12
Equal in Zinc - 0.24

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
4
:
6
Carrot
Carrot
Contains more Vitamin E +169.7%
Contains more Vitamin C +328.8%
Contains more Vitamin K +4390.2%
Contains more Vitamin A +35.1%
Contains more Vitamin B1 +61%
Contains more Vitamin B3 +127%
Contains more Vitamin B5 +127.5%
Contains more Vitamin B6 +40.8%
Contains more Folate +111.1%
Equal in Vitamin B2 - 0.058
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%
Carrot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Contains more Vitamin E +169.7%
Contains more Vitamin C +328.8%
Contains more Vitamin K +4390.2%
Contains more Vitamin A +35.1%
Contains more Vitamin B1 +61%
Contains more Vitamin B3 +127%
Contains more Vitamin B5 +127.5%
Contains more Vitamin B6 +40.8%
Contains more Folate +111.1%
Equal in Vitamin B2 - 0.058

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
3
:
2
Carrot
Carrot
Contains more Protein +175.3%
Contains more Fats +95.8%
Contains more Carbs +112.4%
Contains more Other +41.2%
Equal in Water - 88.29
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
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more Protein +175.3%
Contains more Fats +95.8%
Contains more Carbs +112.4%
Contains more Other +41.2%
Equal in Water - 88.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Carrot
Carrot
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +685.7%
Contains more Polyunsaturated fat +154.3%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +685.7%
Contains more Polyunsaturated fat +154.3%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Carrot Opinion
Net carbs 2.51g 6.78g Carrot
Protein 2.56g 0.93g Mustard Greens
Fats 0.47g 0.24g Mustard Greens
Carbs 4.51g 9.58g Carrot
Calories 26kcal 41kcal Carrot
Starch 1.43g Carrot
Fructose 0.55g Carrot
Sugar 1.41g 4.74g Mustard Greens
Fiber 2g 2.8g Carrot
Calcium 118mg 33mg Mustard Greens
Iron 0.87mg 0.3mg Mustard Greens
Magnesium 13mg 12mg Mustard Greens
Phosphorus 42mg 35mg Mustard Greens
Potassium 162mg 320mg Carrot
Sodium 9mg 69mg Mustard Greens
Zinc 0.22mg 0.24mg Carrot
Copper 0.146mg 0.045mg Mustard Greens
Manganese 0.143mg Carrot
Selenium 0.6µg 0.1µg Mustard Greens
Vitamin A 12370IU 16706IU Carrot
Vitamin A RAE 618µg 835µg Carrot
Vitamin E 1.78mg 0.66mg Mustard Greens
Vitamin C 25.3mg 5.9mg Mustard Greens
Vitamin B1 0.041mg 0.066mg Carrot
Vitamin B2 0.063mg 0.058mg Mustard Greens
Vitamin B3 0.433mg 0.983mg Carrot
Vitamin B5 0.12mg 0.273mg Carrot
Vitamin B6 0.098mg 0.138mg Carrot
Folate 9µg 19µg Carrot
Vitamin K 592.7µg 13.2µg Mustard Greens
Tryptophan 0.012mg Carrot
Threonine 0.191mg Carrot
Isoleucine 0.077mg Carrot
Leucine 0.102mg Carrot
Lysine 0.101mg Carrot
Methionine 0.02mg Carrot
Phenylalanine 0.061mg Carrot
Valine 0.069mg Carrot
Histidine 0.04mg Carrot
Saturated Fat 0.012g 0.037g Mustard Greens
Monounsaturated Fat 0.11g 0.014g Mustard Greens
Polyunsaturated fat 0.046g 0.117g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Carrot
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
98%
Carrot
Minerals Daily Need Coverage Score
17%
Mustard Greens
12%
Carrot

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 3.33g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 60mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 7)
Which food is cheaper?
Carrot
Carrot is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.