Mustard Greens vs. Cauliflower — In-Depth Nutrition Comparison
Compare
What are the main differences between Mustard Greens and Cauliflower?
- Mustard Greens is richer in Vitamin K, Vitamin A RAE, Copper, Vitamin E , and Calcium, yet Cauliflower is richer in Vitamin C, Folate, Vitamin B5, Choline, and Vitamin B6.
- Mustard Greens's daily need coverage for Vitamin K is 481% higher.
We used Mustard greens, cooked, boiled, drained, without salt and Cauliflower, raw types in this comparison.
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.
Contains
more
Calcium
+436.4%
Contains
more
Iron
+107.1%
Contains
less
Sodium
-70%
Contains
more
Copper
+274.4%
Contains
more
Magnesium
+15.4%
Contains
more
Potassium
+84.6%
Contains
more
Zinc
+22.7%
Equal in Phosphorus - 44
Equal in Selenium - 0.6
Contains
more
Calcium
+436.4%
Contains
more
Iron
+107.1%
Contains
less
Sodium
-70%
Contains
more
Copper
+274.4%
Contains
more
Magnesium
+15.4%
Contains
more
Potassium
+84.6%
Contains
more
Zinc
+22.7%
Equal in Phosphorus - 44
Equal in Selenium - 0.6
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.
:
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin E
+2125%
Contains
more
Vitamin K
+3723.9%
Contains
more
Vitamin C
+90.5%
Contains
more
Vitamin B1
+22%
Contains
more
Vitamin B3
+17.1%
Contains
more
Vitamin B5
+455.8%
Contains
more
Vitamin B6
+87.8%
Contains
more
Folate
+533.3%
Equal in Vitamin B2 - 0.06
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin E
+2125%
Contains
more
Vitamin K
+3723.9%
Contains
more
Vitamin C
+90.5%
Contains
more
Vitamin B1
+22%
Contains
more
Vitamin B3
+17.1%
Contains
more
Vitamin B5
+455.8%
Contains
more
Vitamin B6
+87.8%
Contains
more
Folate
+533.3%
Equal in Vitamin B2 - 0.06
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+33.3%
Contains
more
Fats
+67.9%
Contains
more
Carbs
+10.2%
Contains
more
Other
+11.8%
Equal in Water - 92.07
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Contains
more
Protein
+33.3%
Contains
more
Fats
+67.9%
Contains
more
Carbs
+10.2%
Contains
more
Other
+11.8%
Equal in Water - 92.07
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-90.8%
Contains
more
Monounsaturated Fat
+223.5%
Contains
more
Polyunsaturated fat
+48.4%
Saturated Fat:
0.012 g
Monounsaturated Fat:
0.11 g
Polyunsaturated fat:
0.046 g
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.034 g
Polyunsaturated fat:
0.031 g
Contains
less
Saturated Fat
-90.8%
Contains
more
Monounsaturated Fat
+223.5%
Contains
more
Polyunsaturated fat
+48.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 2.51g | 2.97g |
|
| Protein | 2.56g | 1.92g |
|
| Fats | 0.47g | 0.28g |
|
| Carbs | 4.51g | 4.97g |
|
| Calories | 26kcal | 25kcal |
|
| Fructose | 0.97g |
|
|
| Sugar | 1.41g | 1.91g |
|
| Fiber | 2g | 2g | |
| Calcium | 118mg | 22mg |
|
| Iron | 0.87mg | 0.42mg |
|
| Magnesium | 13mg | 15mg |
|
| Phosphorus | 42mg | 44mg |
|
| Potassium | 162mg | 299mg |
|
| Sodium | 9mg | 30mg |
|
| Zinc | 0.22mg | 0.27mg |
|
| Copper | 0.146mg | 0.039mg |
|
| Manganese | 0.155mg |
|
|
| Selenium | 0.6µg | 0.6µg | |
| Vitamin A | 12370IU | 0IU |
|
| Vitamin A RAE | 618µg | 0µg |
|
| Vitamin E | 1.78mg | 0.08mg |
|
| Vitamin C | 25.3mg | 48.2mg |
|
| Vitamin B1 | 0.041mg | 0.05mg |
|
| Vitamin B2 | 0.063mg | 0.06mg |
|
| Vitamin B3 | 0.433mg | 0.507mg |
|
| Vitamin B5 | 0.12mg | 0.667mg |
|
| Vitamin B6 | 0.098mg | 0.184mg |
|
| Folate | 9µg | 57µg |
|
| Vitamin K | 592.7µg | 15.5µg |
|
| Tryptophan | 0.02mg |
|
|
| Threonine | 0.076mg |
|
|
| Isoleucine | 0.071mg |
|
|
| Leucine | 0.106mg |
|
|
| Lysine | 0.217mg |
|
|
| Methionine | 0.02mg |
|
|
| Phenylalanine | 0.065mg |
|
|
| Valine | 0.125mg |
|
|
| Histidine | 0.056mg |
|
|
| Saturated Fat | 0.012g | 0.13g |
|
| Monounsaturated Fat | 0.11g | 0.034g |
|
| Polyunsaturated fat | 0.046g | 0.031g |
|
| Omega-6 - Linoleic acid | 0.013g |
|
|
| Omega-3 - ALA | 0.015g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
30%
Minerals Daily Need Coverage Score
17%
13%
Comparison summary
Which food is lower in Sugar?
Mustard Greens is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Mustard Greens contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Mustard Greens is lower in Saturated Fat (difference - 0.118g)
Which food is lower in glycemic index?
Mustard Greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Cauliflower is cheaper (difference - $1)
Which food is richer in minerals?
Cauliflower is relatively richer in minerals
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.