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  6. Mustard Greens vs. Grape leaves

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

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A recap on differences between Mustard Greens and Grape leaves

  • Mustard Greens has more Vitamin K, however, Grape leaves are higher in Vitamin A RAE, Fiber, Copper, Calcium, Vitamin B6, Vitamin B2, Iron, Magnesium, and Folate.
  • Mustard Greens covers your daily Vitamin K needs 403% more than Grape leaves.

Food varieties used in this article are Mustard greens, cooked, boiled, drained, without salt and Grape leaves, raw.

Infographic

Mustard Greens vs Grape 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.
Mustard Greens
Mustard Greens
0
:
9
Grape leaves
Grape leaves
Contains more Calcium +207.6%
Contains more Iron +202.3%
Contains more Magnesium +630.8%
Contains more Phosphorus +116.7%
Contains more Potassium +67.9%
Contains more Zinc +204.5%
Contains more Copper +184.2%
Contains more Selenium +50%
Equal in Sodium - 9
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Contains more Calcium +207.6%
Contains more Iron +202.3%
Contains more Magnesium +630.8%
Contains more Phosphorus +116.7%
Contains more Potassium +67.9%
Contains more Zinc +204.5%
Contains more Copper +184.2%
Contains more Selenium +50%
Equal in Sodium - 9

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
3
:
7
Grape leaves
Grape leaves
Contains more Vitamin C +127.9%
Contains more Vitamin K +445.8%
Contains more Vitamin A +122.5%
Contains more Vitamin E +12.4%
Contains more Vitamin B2 +461.9%
Contains more Vitamin B3 +445.5%
Contains more Vitamin B5 +92.5%
Contains more Vitamin B6 +308.2%
Contains more Folate +822.2%
Equal in Vitamin B1 - 0.04
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%
Grape leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
Contains more Vitamin C +127.9%
Contains more Vitamin K +445.8%
Contains more Vitamin A +122.5%
Contains more Vitamin E +12.4%
Contains more Vitamin B2 +461.9%
Contains more Vitamin B3 +445.5%
Contains more Vitamin B5 +92.5%
Contains more Vitamin B6 +308.2%
Contains more Folate +822.2%
Equal in Vitamin B1 - 0.04

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
1
:
4
Grape leaves
Grape leaves
Contains more Water +25.2%
Contains more Protein +118.8%
Contains more Fats +351.1%
Contains more Carbs +283.8%
Contains more Other +142.6%
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
Grape leaves
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more Water +25.2%
Contains more Protein +118.8%
Contains more Fats +351.1%
Contains more Carbs +283.8%
Contains more Other +142.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Grape leaves
Grape leaves
Contains less Saturated Fat -96.4%
Contains more Monounsaturated Fat +35.8%
Contains more Polyunsaturated fat +2215.2%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Contains less Saturated Fat -96.4%
Contains more Monounsaturated Fat +35.8%
Contains more Polyunsaturated fat +2215.2%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Grape leaves Opinion
Net carbs 2.51g 6.31g Grape leaves
Protein 2.56g 5.6g Grape leaves
Fats 0.47g 2.12g Grape leaves
Carbs 4.51g 17.31g Grape leaves
Calories 26kcal 93kcal Grape leaves
Sugar 1.41g 6.3g Mustard Greens
Fiber 2g 11g Grape leaves
Calcium 118mg 363mg Grape leaves
Iron 0.87mg 2.63mg Grape leaves
Magnesium 13mg 95mg Grape leaves
Phosphorus 42mg 91mg Grape leaves
Potassium 162mg 272mg Grape leaves
Sodium 9mg 9mg
Zinc 0.22mg 0.67mg Grape leaves
Copper 0.146mg 0.415mg Grape leaves
Manganese 2.855mg Grape leaves
Selenium 0.6µg 0.9µg Grape leaves
Vitamin A 12370IU 27521IU Grape leaves
Vitamin A RAE 618µg 1376µg Grape leaves
Vitamin E 1.78mg 2mg Grape leaves
Vitamin C 25.3mg 11.1mg Mustard Greens
Vitamin B1 0.041mg 0.04mg Mustard Greens
Vitamin B2 0.063mg 0.354mg Grape leaves
Vitamin B3 0.433mg 2.362mg Grape leaves
Vitamin B5 0.12mg 0.231mg Grape leaves
Vitamin B6 0.098mg 0.4mg Grape leaves
Folate 9µg 83µg Grape leaves
Vitamin K 592.7µg 108.6µg Mustard Greens
Saturated Fat 0.012g 0.336g Mustard Greens
Monounsaturated Fat 0.11g 0.081g Mustard Greens
Polyunsaturated fat 0.046g 1.065g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Grape leaves
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
192%
Grape leaves
Minerals Daily Need Coverage Score
17%
Mustard Greens
87%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.324g)
Which food is cheaper?
Mustard Greens
Mustard Greens is cheaper (difference - $1.4)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (9 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.