Mustard Greens vs. Collard Greens: What's the Difference?

Calories

Leafy greens are very low in calories: mustard greens provide 26 calories, whereas collard greens provide 33.

Proteins & Fats

Leafy greens are low-protein and low-fat foods, containing approximately 2.6g of proteins and less than one gram of fats per 100g serving.

Carbohydrates

Leafy greens are low-carb, keto-friendly vegetables. However, mustard greens contain 1.5 times more net carbs, whereas collard greens are twice higher in dietary fiber.

Cardiovascular Health

Due to the dietary fiber, phytonutrients, potassium, vitamins E and K, and nitrates, leafy greens consumption is adversely associated with heart disease risks, such as cardiovascular disease, coronary and ischemic heart disease, and infarction (5, 6, 7).

According to a study, the heart health-promoting potential of collard and mustard greens were the same and the highest among other leafy greens (6).

The soluble fiber from leafy greens is linked to lowered total and LDL or “bad” cholesterol levels, thus beneficially affecting the heart and metabolic syndrome (5, 8).

Nitrates benefit hypertension by widening blood vessels and lowering systolic and diastolic blood pressure (9).

Diabetes

Leafy greens are safe to consume for diabetic people. They have low glycemic index values and contain a high content of antioxidants. Our "Glycemic Index and Diabetes: What’s the Connection?" page provides detailed information about this topic.

Several animal studies have also mentioned the anti-diabetic and antioxidant properties of mustard and collard green phytochemicals, beneficially affecting type 2 diabetes and diabetes-cause oxidative stress (10, 11, 12, 13).

Digestion & Liver

Mustard and collard greens are high in dietary fiber; moreover, collard greens are two times richer in them.

Regular dietary fiber intake is associated with lowered risk of GERD, diverticular disease, constipation, IBS, and inflammatory bowel disease (14). However, people with IBS-D and active inflammatory bowel disease should avoid leafy greens consumption, as they may worsen the symptoms.

Leafy greens contain soluble fiber with prebiotic properties, feeding the beneficial gut bacteria and regulating gut microbiota, thus enhancing immunity and promoting gastrointestinal health (15).

According to a large study with over 26000 participants, leafy greens consumption may be associated with a lowered risk of NAFLD or non-alcoholic fatty liver disease, the most common liver disease (16).

Cancer

Various phytochemicals and dietary fiber in mustard and collard greens may reduce the risk of certain cancers, such as bladder, colorectal, prostate, breast, lung, stomach, liver, etc.

However, studies show mixed results, as some studies find no associations, whereas others find weak to strong associations between leafy greens consumption and certain cancers (17, 18, 19, 20, 21).

Ocular Health

Mustard and collard greens are rich in vitamin A and the carotenoids lutein and zeaxanthin, the main carotenoids in the human eye and vital for healthy vision. Mustard greens contain 10400 mcg, and collard greens contain 6200 mcg of lutein and zeaxanthin.

They filter UV and blue light and prevent free radicals formation and oxidative stress. They may also decrease the risk or slow the progression of certain eye diseases, such as night blindness, age-related macular degeneration, cataracts, and eye cancer (22, 23).

Bone Health

Postmenopausal women, people with malabsorption and malnutrition, or several chronic diseases are at a greater risk of osteoporosis, which may be diagnosed after a sudden bone fracture.

Mentioned people may benefit from leafy greens consumption, as they are high in magnesium, calcium, and vitamin K, which may help prevent the disease (24).

Vitamin K & Drugs

Mustard and collard greens are very high in vitamin K, with mustard greens being higher.

Vitamin K aids coagulation (blood clotting), whereas Warfarin (Coumadin) does the opposite, slowing blood clotting. 

Some researchers advise maintaining a consistent daily vitamin K intake if you take Warfarin or another blood thinner medication to reduce the risk of bleeding (if you consume less) or blood clot formation (if you consume more) (25).

Kidney Stones & Oxalates

The most common type of kidney stones is oxalate stones; people with kidney stones or at high risk will benefit from avoiding high-oxalate foods.

The oxalate content of mustard and collard greens is not fully studied. 

Several studies calculate mustard oxalates from 0.1mg - less than 10mg up to 91mg (26, 27, 28, 29), ranging from very low to very high.

There is no calculated number for collard greens oxalates; however, studies mention the presence of oxalates and advise limiting collard greens consumption (29, 30, 31, 32).

Boiling and discarding the water used in cooking may effectively lower oxalate content (33).