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Mustard Greens vs. Drumstick leaves — In-Depth Nutrition Comparison

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Summary of differences between Mustard Greens and Drumstick leaves

  • Mustard Greens has more Vitamin A RAE, while Drumstick leaves has more Vitamin B6, Vitamin B2, Iron, Vitamin C, Vitamin B1, Vitamin B3, Phosphorus, Folate, and Magnesium.
  • Drumstick leaves covers your daily need of Vitamin B6 85% more than Mustard Greens.
  • Mustard Greens contains 2 times more Vitamin A RAE than Drumstick leaves. While Mustard Greens contains 618µg of Vitamin A RAE, Drumstick leaves contain only 378µg.

These are the specific foods used in this comparison Mustard greens, cooked, boiled, drained, without salt and Drumstick leaves, raw.

Infographic

Mustard Greens vs Drumstick leaves 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 56% 30% 150% 35% 16% 48% 1.2% 139% 4.9%
Contains more CopperCopper +39%
Contains more MagnesiumMagnesium +223.1%
Contains more CalciumCalcium +56.8%
Contains more PotassiumPotassium +108%
Contains more IronIron +359.8%
Contains more ZincZinc +172.7%
Contains more PhosphorusPhosphorus +166.7%
Contains more SeleniumSelenium +50%
~equal in Sodium ~9mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 84% 742% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 172% 454% 0% 0% 64% 152% 42% 7.5% 277% 0% 0% 30% 0%
Contains more Vitamin AVitamin A +63.5%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +104.3%
Contains more Vitamin B1Vitamin B1 +526.8%
Contains more Vitamin B2Vitamin B2 +947.6%
Contains more Vitamin B3Vitamin B3 +412.7%
Contains more Vitamin B6Vitamin B6 +1124.5%
Contains more FolateFolate +344.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.125mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
9% 8% 79% 2%
Protein: 9.4 g
Fats: 1.4 g
Carbs: 8.28 g
Water: 78.66 g
Other: 2.26 g
Contains more WaterWater +16.7%
Contains more ProteinProtein +267.2%
Contains more FatsFats +197.9%
Contains more CarbsCarbs +83.6%
Contains more OtherOther +232.4%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Drumstick leaves Opinion
Calories 26kcal 64kcal Drumstick leaves
Protein 2.56g 9.4g Drumstick leaves
Fats 0.47g 1.4g Drumstick leaves
Vitamin C 25.3mg 51.7mg Drumstick leaves
Net carbs 2.51g 6.28g Drumstick leaves
Carbs 4.51g 8.28g Drumstick leaves
Magnesium 13mg 42mg Drumstick leaves
Calcium 118mg 185mg Drumstick leaves
Potassium 162mg 337mg Drumstick leaves
Iron 0.87mg 4mg Drumstick leaves
Sugar 1.41g Drumstick leaves
Fiber 2g 2g
Copper 0.146mg 0.105mg Mustard Greens
Zinc 0.22mg 0.6mg Drumstick leaves
Phosphorus 42mg 112mg Drumstick leaves
Sodium 9mg 9mg
Vitamin A 12370IU 7564IU Mustard Greens
Vitamin A RAE 618µg 378µg Mustard Greens
Vitamin E 1.78mg Mustard Greens
Manganese 1.063mg Drumstick leaves
Selenium 0.6µg 0.9µg Drumstick leaves
Vitamin B1 0.041mg 0.257mg Drumstick leaves
Vitamin B2 0.063mg 0.66mg Drumstick leaves
Vitamin B3 0.433mg 2.22mg Drumstick leaves
Vitamin B5 0.12mg 0.125mg Drumstick leaves
Vitamin B6 0.098mg 1.2mg Drumstick leaves
Vitamin K 592.7µg Mustard Greens
Folate 9µg 40µg Drumstick leaves
Choline 0.4mg Mustard Greens
Saturated Fat 0.012g Drumstick leaves
Monounsaturated Fat 0.11g Mustard Greens
Polyunsaturated fat 0.046g Mustard Greens
Tryptophan 0.144mg Drumstick leaves
Threonine 0.411mg Drumstick leaves
Isoleucine 0.451mg Drumstick leaves
Leucine 0.791mg Drumstick leaves
Lysine 0.537mg Drumstick leaves
Methionine 0.123mg Drumstick leaves
Phenylalanine 0.487mg Drumstick leaves
Valine 0.611mg Drumstick leaves
Histidine 0.196mg Drumstick leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Drumstick leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
186%
Mustard Greens
92%
Drumstick leaves
Minerals Daily Need Coverage Score
17%
Mustard Greens
51%
Drumstick leaves

Comparison summary

Which food is lower in Sugar?
Drumstick leaves
Drumstick leaves is lower in Sugar (difference - 1.41g)
Which food is lower in Saturated Fat?
Drumstick leaves
Drumstick leaves is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Drumstick leaves
Drumstick leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Drumstick leaves
Drumstick leaves is cheaper (difference - $1.4)
Which food is richer in minerals?
Drumstick leaves
Drumstick leaves is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (9 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. Drumstick leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168416/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.