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  6. Mustard Greens vs. Chinese broccoli

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

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Significant differences between Mustard Greens and Chinese broccoli

  • Mustard Greens has more Vitamin K, Vitamin A RAE, Copper, and Vitamin E , however, Chinese broccoli is richer in Folate, and Vitamin B2.
  • Mustard Greens covers your daily Vitamin K needs 423% more than Chinese broccoli.
  • Chinese broccoli has 8 times less Vitamin A RAE than Mustard Greens. Mustard Greens has 618µg of Vitamin A RAE, while Chinese broccoli has 82µg.

Specific food types used in this comparison are Mustard greens, cooked, boiled, drained, without salt and Broccoli, chinese, cooked.

Infographic

Mustard Greens vs Chinese broccoli 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
4
:
6
Chinese broccoli
Chinese broccoli
Contains more Calcium +18%
Contains more Iron +55.4%
Contains more Copper +139.3%
Contains more Magnesium +38.5%
Contains more Potassium +61.1%
Contains less Sodium -22.2%
Contains more Zinc +77.3%
Contains more Selenium +116.7%
Equal in Phosphorus - 41
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains more Calcium +18%
Contains more Iron +55.4%
Contains more Copper +139.3%
Contains more Magnesium +38.5%
Contains more Potassium +61.1%
Contains less Sodium -22.2%
Contains more Zinc +77.3%
Contains more Selenium +116.7%
Equal in Phosphorus - 41

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
Chinese broccoli
Chinese broccoli
Contains more Vitamin A +655.2%
Contains more Vitamin E +270.8%
Contains more Vitamin B6 +40%
Contains more Vitamin K +598.9%
Contains more Vitamin C +11.5%
Contains more Vitamin B1 +131.7%
Contains more Vitamin B2 +131.7%
Contains more Vitamin B5 +32.5%
Contains more Folate +1000%
Equal in Vitamin B3 - 0.437
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 broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin A +655.2%
Contains more Vitamin E +270.8%
Contains more Vitamin B6 +40%
Contains more Vitamin K +598.9%
Contains more Vitamin C +11.5%
Contains more Vitamin B1 +131.7%
Contains more Vitamin B2 +131.7%
Contains more Vitamin B5 +32.5%
Contains more Folate +1000%
Equal in Vitamin B3 - 0.437

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
3
Chinese broccoli
Chinese broccoli
Contains more Protein +124.6%
Contains more Carbs +18.4%
Contains more Fats +53.2%
Contains more Other +16.2%
Equal in Water - 93.54
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 broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more Protein +124.6%
Contains more Carbs +18.4%
Contains more Fats +53.2%
Contains more Other +16.2%
Equal in Water - 93.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Chinese broccoli
Chinese broccoli
Contains less Saturated Fat -89.1%
Contains more Monounsaturated Fat +120%
Contains more Polyunsaturated fat +617.4%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Contains less Saturated Fat -89.1%
Contains more Monounsaturated Fat +120%
Contains more Polyunsaturated fat +617.4%

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 broccoli
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 broccoli Opinion
Net carbs 2.51g 1.31g Mustard Greens
Protein 2.56g 1.14g Mustard Greens
Fats 0.47g 0.72g Chinese broccoli
Carbs 4.51g 3.81g Mustard Greens
Calories 26kcal 22kcal Mustard Greens
Sugar 1.41g 0.84g Chinese broccoli
Fiber 2g 2.5g Chinese broccoli
Calcium 118mg 100mg Mustard Greens
Iron 0.87mg 0.56mg Mustard Greens
Magnesium 13mg 18mg Chinese broccoli
Phosphorus 42mg 41mg Mustard Greens
Potassium 162mg 261mg Chinese broccoli
Sodium 9mg 7mg Chinese broccoli
Zinc 0.22mg 0.39mg Chinese broccoli
Copper 0.146mg 0.061mg Mustard Greens
Manganese 0.264mg Chinese broccoli
Selenium 0.6µg 1.3µg Chinese broccoli
Vitamin A 12370IU 1638IU Mustard Greens
Vitamin A RAE 618µg 82µg Mustard Greens
Vitamin E 1.78mg 0.48mg Mustard Greens
Vitamin C 25.3mg 28.2mg Chinese broccoli
Vitamin B1 0.041mg 0.095mg Chinese broccoli
Vitamin B2 0.063mg 0.146mg Chinese broccoli
Vitamin B3 0.433mg 0.437mg Chinese broccoli
Vitamin B5 0.12mg 0.159mg Chinese broccoli
Vitamin B6 0.098mg 0.07mg Mustard Greens
Folate 9µg 99µg Chinese broccoli
Vitamin K 592.7µg 84.8µg Mustard Greens
Saturated Fat 0.012g 0.11g Mustard Greens
Monounsaturated Fat 0.11g 0.05g Mustard Greens
Polyunsaturated fat 0.046g 0.33g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Chinese broccoli
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
48%
Chinese broccoli
Minerals Daily Need Coverage Score
17%
Mustard Greens
18%
Chinese broccoli

Comparison summary

Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.098g)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 2mg)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $1.4)
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 broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.