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  6. Mustard Greens vs. Lettuce

Mustard Greens vs. Lettuce — In-Depth Nutrition Comparison

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The main differences between mustard Greens and lettuce

  • Mustard Greens has more vitamin K, vitamin A, vitamin C, copper, vitamin E, and calcium; however, lettuce has more folate.
  • Daily need coverage for vitamin K for mustard Greens is 389% higher.
  • Lettuce has 8 times less vitamin E than mustard Greens. Mustard Greens has 1.78mg of vitamin E, while lettuce has 0.22mg.

Food types used in this article are Mustard greens, cooked, boiled, drained, without salt and Lettuce, green leaf, raw.

Infographic

Mustard Greens vs Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more CalciumCalcium +227.8%
Contains more CopperCopper +403.4%
Contains more ZincZinc +22.2%
Contains more PhosphorusPhosphorus +44.8%
Contains less SodiumSodium -67.9%
Contains more PotassiumPotassium +19.8%
~equal in Magnesium ~13mg
~equal in Iron ~0.86mg
~equal in Selenium ~0.6µg

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% 206% 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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin CVitamin C +175%
Contains more Vitamin AVitamin A +67%
Contains more Vitamin EVitamin E +709.1%
Contains more Vitamin B3Vitamin B3 +15.5%
Contains more Vitamin KVitamin K +369.3%
Contains more Vitamin B1Vitamin B1 +70.7%
Contains more Vitamin B2Vitamin B2 +27%
Contains more Vitamin B5Vitamin B5 +11.7%
Contains more FolateFolate +322.2%
Contains more CholineCholine +3300%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Lettuce DV% diff.
Vitamin K 592.7µg 126.3µg 389%
Vitamin A 618µg 370µg 28%
Vitamin C 25.3mg 9.2mg 18%
Copper 0.146mg 0.029mg 13%
Manganese 0.25mg 11%
Vitamin E 1.78mg 0.22mg 10%
Calcium 118mg 36mg 8%
Folate 9µg 38µg 7%
Fiber 2g 1.3g 3%
Vitamin B1 0.041mg 0.07mg 2%
Choline 0.4mg 13.6mg 2%
Protein 2.56g 1.36g 2%
Phosphorus 42mg 29mg 2%
Vitamin B6 0.098mg 0.09mg 1%
Vitamin B2 0.063mg 0.08mg 1%
Calories 26kcal 15kcal 1%
Sodium 9mg 28mg 1%
Potassium 162mg 194mg 1%
Carbs 4.51g 2.87g 1%
Fructose 0.43g 1%
Fats 0.47g 0.15g 0%
Net carbs 2.51g 1.57g N/A
Magnesium 13mg 13mg 0%
Iron 0.87mg 0.86mg 0%
Sugar 1.41g 0.78g N/A
Zinc 0.22mg 0.18mg 0%
Selenium 0.6µg 0.6µg 0%
Vitamin B3 0.433mg 0.375mg 0%
Vitamin B5 0.12mg 0.134mg 0%
Saturated fat 0.012g 0.02g 0%
Monounsaturated fat 0.11g 0.006g 0%
Polyunsaturated fat 0.046g 0.082g 0%
Tryptophan 0.009mg 0%
Threonine 0.059mg 0%
Isoleucine 0.084mg 0%
Leucine 0.079mg 0%
Lysine 0.084mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.055mg 0%
Valine 0.07mg 0%
Histidine 0.022mg 0%

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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +88.2%
Contains more FatsFats +213.3%
Contains more CarbsCarbs +57.1%
~equal in Water ~94.98g
~equal in Other ~0.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains less Sat. FatSaturated fat -40%
Contains more Mono. FatMonounsaturated fat +1733.3%
Contains more Poly. FatPolyunsaturated fat +78.3%

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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. 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.