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  6. Mustard Greens vs. Chickpeas

Mustard Greens vs. Chickpeas — In-Depth Nutrition Comparison

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How are Mustard Greens and Chickpeas different?

  • Mustard Greens is richer in Vitamin K, Vitamin A RAE, Vitamin C, and Vitamin E , while Chickpeas is higher in Folate, Iron, Copper, Fiber, Phosphorus, and Zinc.
  • Mustard Greens covers your daily need of Vitamin K 491% more than Chickpeas.
  • Mustard Greens contains 618 times more Vitamin A RAE than Chickpeas. Mustard Greens contains 618µg of Vitamin A RAE, while Chickpeas contains 1µg.

Mustard greens, cooked, boiled, drained, without salt and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Mustard Greens vs Chickpeas 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
1
:
9
Chickpeas
Chickpeas
Contains more Calcium +140.8%
Contains more Iron +232.2%
Contains more Magnesium +269.2%
Contains more Phosphorus +300%
Contains more Potassium +79.6%
Contains less Sodium -22.2%
Contains more Zinc +595.5%
Contains more Copper +141.1%
Contains more Selenium +516.7%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Calcium +140.8%
Contains more Iron +232.2%
Contains more Magnesium +269.2%
Contains more Phosphorus +300%
Contains more Potassium +79.6%
Contains less Sodium -22.2%
Contains more Zinc +595.5%
Contains more Copper +141.1%
Contains more Selenium +516.7%

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
:
5
Chickpeas
Chickpeas
Contains more Vitamin A +45714.8%
Contains more Vitamin E +408.6%
Contains more Vitamin C +1846.2%
Contains more Vitamin K +14717.5%
Contains more Vitamin B1 +182.9%
Contains more Vitamin B3 +21.5%
Contains more Vitamin B5 +138.3%
Contains more Vitamin B6 +41.8%
Contains more Folate +1811.1%
Equal in Vitamin B2 - 0.063
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%
Chickpeas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Contains more Vitamin A +45714.8%
Contains more Vitamin E +408.6%
Contains more Vitamin C +1846.2%
Contains more Vitamin K +14717.5%
Contains more Vitamin B1 +182.9%
Contains more Vitamin B3 +21.5%
Contains more Vitamin B5 +138.3%
Contains more Vitamin B6 +41.8%
Contains more Folate +1811.1%
Equal in Vitamin B2 - 0.063

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
1
:
4
Chickpeas
Chickpeas
Contains more Water +52.4%
Contains more Protein +246.1%
Contains more Fats +451.1%
Contains more Carbs +508%
Contains more Other +35.3%
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
Chickpeas
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more Water +52.4%
Contains more Protein +246.1%
Contains more Fats +451.1%
Contains more Carbs +508%
Contains more Other +35.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
1
:
2
Chickpeas
Chickpeas
Contains less Saturated Fat -95.5%
Contains more Monounsaturated Fat +430%
Contains more Polyunsaturated fat +2413%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains less Saturated Fat -95.5%
Contains more Monounsaturated Fat +430%
Contains more Polyunsaturated fat +2413%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Chickpeas Opinion
Net carbs 2.51g 19.82g Chickpeas
Protein 2.56g 8.86g Chickpeas
Fats 0.47g 2.59g Chickpeas
Carbs 4.51g 27.42g Chickpeas
Calories 26kcal 164kcal Chickpeas
Sugar 1.41g 4.8g Mustard Greens
Fiber 2g 7.6g Chickpeas
Calcium 118mg 49mg Mustard Greens
Iron 0.87mg 2.89mg Chickpeas
Magnesium 13mg 48mg Chickpeas
Phosphorus 42mg 168mg Chickpeas
Potassium 162mg 291mg Chickpeas
Sodium 9mg 7mg Chickpeas
Zinc 0.22mg 1.53mg Chickpeas
Copper 0.146mg 0.352mg Chickpeas
Manganese 1.03mg Chickpeas
Selenium 0.6µg 3.7µg Chickpeas
Vitamin A 12370IU 27IU Mustard Greens
Vitamin A RAE 618µg 1µg Mustard Greens
Vitamin E 1.78mg 0.35mg Mustard Greens
Vitamin C 25.3mg 1.3mg Mustard Greens
Vitamin B1 0.041mg 0.116mg Chickpeas
Vitamin B2 0.063mg 0.063mg
Vitamin B3 0.433mg 0.526mg Chickpeas
Vitamin B5 0.12mg 0.286mg Chickpeas
Vitamin B6 0.098mg 0.139mg Chickpeas
Folate 9µg 172µg Chickpeas
Vitamin K 592.7µg 4µg Mustard Greens
Tryptophan 0.085mg Chickpeas
Threonine 0.329mg Chickpeas
Isoleucine 0.38mg Chickpeas
Leucine 0.631mg Chickpeas
Lysine 0.593mg Chickpeas
Methionine 0.116mg Chickpeas
Phenylalanine 0.475mg Chickpeas
Valine 0.372mg Chickpeas
Histidine 0.244mg Chickpeas
Saturated Fat 0.012g 0.269g Mustard Greens
Monounsaturated Fat 0.11g 0.583g Chickpeas
Polyunsaturated fat 0.046g 1.156g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Chickpeas
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
21%
Chickpeas
Minerals Daily Need Coverage Score
17%
Mustard Greens
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 3.39g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.257g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 4)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 2mg)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $0.4)
Which food is richer in minerals?
Chickpeas
Chickpeas 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.

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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.