Mustard Greens vs. Kale — In-Depth Nutrition Comparison
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A recap on differences between mustard Greens and kale
- Mustard Greens has more vitamin E; however, kale is higher in vitamin K, vitamin A, and vitamin C.
- Kale covers your daily vitamin K needs 187% more than mustard Greens.
- Kale contains 2 times less vitamin E than mustard Greens. Mustard Greens contains 1.78mg of vitamin E, while kale contains 0.85mg.
Food varieties used in this article are Mustard greens, cooked, boiled, drained, without salt and Kale, cooked, boiled, drained, without salt.
Infographic
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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.
| Contains more CalciumCalcium | +63.9% |
| Contains more PhosphorusPhosphorus | +50% |
| Contains less SodiumSodium | -60.9% |
| Contains more MagnesiumMagnesium | +38.5% |
| Contains more PotassiumPotassium | +40.7% |
| Contains more SeleniumSelenium | +50% |
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.
| Contains more Vitamin EVitamin E | +109.4% |
| Contains more Vitamin B5Vitamin B5 | +144.9% |
| Contains more Vitamin CVitamin C | +62.1% |
| Contains more Vitamin AVitamin A | +10.2% |
| Contains more Vitamin B1Vitamin B1 | +29.3% |
| Contains more Vitamin B2Vitamin B2 | +11.1% |
| Contains more Vitamin B3Vitamin B3 | +15.5% |
| Contains more Vitamin B6Vitamin B6 | +40.8% |
| Contains more Vitamin KVitamin K | +37.8% |
| Contains more FolateFolate | +44.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 592.7µg | 817µg | 187% |
| Manganese | 0.416mg | 18% | |
| Vitamin C | 25.3mg | 41mg | 17% |
| Vitamin A | 618µg | 681µg | 7% |
| Vitamin E | 1.78mg | 0.85mg | 6% |
| Calcium | 118mg | 72mg | 5% |
| Vitamin B6 | 0.098mg | 0.138mg | 3% |
| Potassium | 162mg | 228mg | 2% |
| Phosphorus | 42mg | 28mg | 2% |
| Magnesium | 13mg | 18mg | 1% |
| Selenium | 0.6µg | 0.9µg | 1% |
| Vitamin B5 | 0.12mg | 0.049mg | 1% |
| Vitamin B2 | 0.063mg | 0.07mg | 1% |
| Copper | 0.146mg | 0.156mg | 1% |
| Protein | 2.56g | 1.9g | 1% |
| Sodium | 9mg | 23mg | 1% |
| Folate | 9µg | 13µg | 1% |
| Polyunsaturated fat | 0.046g | 0.193g | 1% |
| Vitamin B1 | 0.041mg | 0.053mg | 1% |
| Calories | 26kcal | 28kcal | 0% |
| Fats | 0.47g | 0.4g | 0% |
| Net carbs | 2.51g | 3.63g | N/A |
| Carbs | 4.51g | 5.63g | 0% |
| Iron | 0.87mg | 0.9mg | 0% |
| Sugar | 1.41g | 1.25g | N/A |
| Fiber | 2g | 2g | 0% |
| Zinc | 0.22mg | 0.24mg | 0% |
| Vitamin B3 | 0.433mg | 0.5mg | 0% |
| Choline | 0.4mg | 0.4mg | 0% |
| Saturated fat | 0.012g | 0.052g | 0% |
| Monounsaturated fat | 0.11g | 0.03g | 0% |
| Tryptophan | 0.023mg | 0% | |
| Threonine | 0.085mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.133mg | 0% | |
| Lysine | 0.114mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.104mg | 0% | |
| Histidine | 0.04mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
| Contains more ProteinProtein | +34.7% |
| Contains more FatsFats | +17.5% |
| Contains more CarbsCarbs | +24.8% |
| Contains more OtherOther | +27.9% |
~equal in
Water
~91.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.012 g
Monounsaturated fat:
Mono. Fat
0.11 g
Polyunsaturated fat:
Poly. Fat
0.046 g
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.193 g
| Contains less Sat. FatSaturated fat | -76.9% |
| Contains more Mono. FatMonounsaturated fat | +266.7% |
| Contains more Poly. FatPolyunsaturated fat | +319.6% |
