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Mustard Greens vs Lettuce - In-Depth Nutrition Comparison

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Summary of differences between Mustard Greens and Lettuce

  • Mustard Greens have more Vitamin K, Vitamin C, Copper, Vitamin E , Iron, Calcium, Fiber, and Vitamin B6, while Lettuce have more Vitamin A RAE, and Folate.
  • Mustard Greens covers your daily need of Vitamin K 109% more than Lettuce.
  • Mustard Greens contain 9 times more Vitamin E than Lettuce. While Mustard Greens contain 2.01mg of Vitamin E , Lettuce contains only 0.22mg.

These are the specific foods used in this comparison Mustard greens, raw and Lettuce, green leaf, raw.

Infographic

Mustard Greens vs Lettuce 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +219.4%
Contains more Iron +90.7%
Contains more Magnesium +146.2%
Contains more Phosphorus +100%
Contains more Potassium +97.9%
Contains less Sodium -28.6%
Contains more Zinc +38.9%
Contains more Copper +469%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 33% 10% 13% 18% 4% 5% 10%
Contains more Calcium +219.4%
Contains more Iron +90.7%
Contains more Magnesium +146.2%
Contains more Phosphorus +100%
Contains more Potassium +97.9%
Contains less Sodium -28.6%
Contains more Zinc +38.9%
Contains more Copper +469%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +813.6%
Contains more Vitamin C +660.9%
Contains more Vitamin B1 +14.3%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B3 +113.3%
Contains more Vitamin B5 +56.7%
Contains more Vitamin B6 +100%
Contains more Vitamin K +103.9%
Contains more Vitamin A +144.9%
Contains more Folate +216.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin E +813.6%
Contains more Vitamin C +660.9%
Contains more Vitamin B1 +14.3%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B3 +113.3%
Contains more Vitamin B5 +56.7%
Contains more Vitamin B6 +100%
Contains more Vitamin K +103.9%
Contains more Vitamin A +144.9%
Contains more Folate +216.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mustard Greens Lettuce
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Lettuce Opinion
Net carbs 1.47g 1.57g Lettuce
Protein 2.86g 1.36g Mustard Greens
Fats 0.42g 0.15g Mustard Greens
Carbs 4.67g 2.87g Mustard Greens
Calories 27kcal 15kcal Mustard Greens
Starch g 0g Lettuce
Fructose g 0.43g Lettuce
Sugar 1.32g 0.78g Lettuce
Fiber 3.2g 1.3g Mustard Greens
Calcium 115mg 36mg Mustard Greens
Iron 1.64mg 0.86mg Mustard Greens
Magnesium 32mg 13mg Mustard Greens
Phosphorus 58mg 29mg Mustard Greens
Potassium 384mg 194mg Mustard Greens
Sodium 20mg 28mg Mustard Greens
Zinc 0.25mg 0.18mg Mustard Greens
Copper 0.165mg 0.029mg Mustard Greens
Vitamin A 3024IU 7405IU Lettuce
Vitamin E 2.01mg 0.22mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 70mg 9.2mg Mustard Greens
Vitamin B1 0.08mg 0.07mg Mustard Greens
Vitamin B2 0.11mg 0.08mg Mustard Greens
Vitamin B3 0.8mg 0.375mg Mustard Greens
Vitamin B5 0.21mg 0.134mg Mustard Greens
Vitamin B6 0.18mg 0.09mg Mustard Greens
Folate 12µg 38µg Lettuce
Vitamin B12 0µg 0µg
Vitamin K 257.5µg 126.3µg Mustard Greens
Tryptophan mg 0.009mg Lettuce
Threonine mg 0.059mg Lettuce
Isoleucine mg 0.084mg Lettuce
Leucine mg 0.079mg Lettuce
Lysine mg 0.084mg Lettuce
Methionine mg 0.016mg Lettuce
Phenylalanine mg 0.055mg Lettuce
Valine mg 0.07mg Lettuce
Histidine mg 0.022mg Lettuce
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.01g 0.02g Mustard Greens
Monounsaturated Fat 0.092g 0.006g Mustard Greens
Polyunsaturated fat 0.038g 0.082g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
102
Mustard Greens
75
Lettuce
Mineral Summary Score
30
Mustard Greens
13
Lettuce

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Mustard Greens
8%
Lettuce
Carbohydrates
5%
Mustard Greens
3%
Lettuce
Fats
2%
Mustard Greens
1%
Lettuce

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.01g)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 0.54g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients
  2. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.