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  6. Mustard Greens vs. Kohlrabi

Mustard Greens vs. Kohlrabi — In-Depth Nutrition Comparison

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Important differences between Mustard Greens and Kohlrabi

  • Mustard Greens has more Vitamin K, Vitamin A RAE, Calcium, Vitamin E , and Iron, however, Kohlrabi is richer in Vitamin C, Fiber, and Potassium.
  • Mustard Greens's daily need coverage for Vitamin K is 494% more.
  • Mustard Greens contains 309 times more Vitamin A RAE than Kohlrabi. Mustard Greens contains 618µg of Vitamin A RAE, while Kohlrabi contains 2µg.

The food varieties used in the comparison are Mustard greens, cooked, boiled, drained, without salt and Kohlrabi, raw.

Infographic

Mustard Greens vs Kohlrabi 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
5
:
5
Kohlrabi
Kohlrabi
Contains more Calcium +391.7%
Contains more Iron +117.5%
Contains less Sodium -55%
Contains more Zinc +633.3%
Contains more Copper +13.2%
Contains more Magnesium +46.2%
Contains more Potassium +116%
Contains more Selenium +16.7%
Equal in Phosphorus - 46
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +391.7%
Contains more Iron +117.5%
Contains less Sodium -55%
Contains more Zinc +633.3%
Contains more Copper +13.2%
Contains more Magnesium +46.2%
Contains more Potassium +116%
Contains more Selenium +16.7%
Equal in Phosphorus - 46

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
5
:
5
Kohlrabi
Kohlrabi
Contains more Vitamin A +34261.1%
Contains more Vitamin E +270.8%
Contains more Vitamin B2 +215%
Contains more Vitamin K +592600%
Contains more Vitamin C +145.1%
Contains more Vitamin B1 +22%
Contains more Vitamin B5 +37.5%
Contains more Vitamin B6 +53.1%
Contains more Folate +77.8%
Equal in Vitamin B3 - 0.4
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%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin A +34261.1%
Contains more Vitamin E +270.8%
Contains more Vitamin B2 +215%
Contains more Vitamin K +592600%
Contains more Vitamin C +145.1%
Contains more Vitamin B1 +22%
Contains more Vitamin B5 +37.5%
Contains more Vitamin B6 +53.1%
Contains more Folate +77.8%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
3
:
2
Kohlrabi
Kohlrabi
Contains more Protein +50.6%
Contains more Fats +370%
Contains more Carbs +37.5%
Contains more Other +47.1%
Equal in Water - 91
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
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Protein +50.6%
Contains more Fats +370%
Contains more Carbs +37.5%
Contains more Other +47.1%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +1471.4%
Equal in Saturated Fat - 0.013
Equal in Polyunsaturated fat - 0.048
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +1471.4%
Equal in Saturated Fat - 0.013
Equal in Polyunsaturated fat - 0.048

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Kohlrabi Opinion
Net carbs 2.51g 2.6g Kohlrabi
Protein 2.56g 1.7g Mustard Greens
Fats 0.47g 0.1g Mustard Greens
Carbs 4.51g 6.2g Kohlrabi
Calories 26kcal 27kcal Kohlrabi
Sugar 1.41g 2.6g Mustard Greens
Fiber 2g 3.6g Kohlrabi
Calcium 118mg 24mg Mustard Greens
Iron 0.87mg 0.4mg Mustard Greens
Magnesium 13mg 19mg Kohlrabi
Phosphorus 42mg 46mg Kohlrabi
Potassium 162mg 350mg Kohlrabi
Sodium 9mg 20mg Mustard Greens
Zinc 0.22mg 0.03mg Mustard Greens
Copper 0.146mg 0.129mg Mustard Greens
Manganese 0.139mg Kohlrabi
Selenium 0.6µg 0.7µg Kohlrabi
Vitamin A 12370IU 36IU Mustard Greens
Vitamin A RAE 618µg 2µg Mustard Greens
Vitamin E 1.78mg 0.48mg Mustard Greens
Vitamin C 25.3mg 62mg Kohlrabi
Vitamin B1 0.041mg 0.05mg Kohlrabi
Vitamin B2 0.063mg 0.02mg Mustard Greens
Vitamin B3 0.433mg 0.4mg Mustard Greens
Vitamin B5 0.12mg 0.165mg Kohlrabi
Vitamin B6 0.098mg 0.15mg Kohlrabi
Folate 9µg 16µg Kohlrabi
Vitamin K 592.7µg 0.1µg Mustard Greens
Tryptophan 0.01mg Kohlrabi
Threonine 0.049mg Kohlrabi
Isoleucine 0.078mg Kohlrabi
Leucine 0.067mg Kohlrabi
Lysine 0.056mg Kohlrabi
Methionine 0.013mg Kohlrabi
Phenylalanine 0.039mg Kohlrabi
Valine 0.05mg Kohlrabi
Histidine 0.019mg Kohlrabi
Saturated Fat 0.012g 0.013g Mustard Greens
Monounsaturated Fat 0.11g 0.007g Mustard Greens
Polyunsaturated fat 0.046g 0.048g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Kohlrabi
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
25%
Kohlrabi
Minerals Daily Need Coverage Score
17%
Mustard Greens
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 1.19g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 12)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.