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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, 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 Iron +90.7%
Contains more Calcium +219.4%
Contains more Potassium +97.9%
Contains more Magnesium +146.2%
Contains more Copper +469%
Contains more Zinc +38.9%
Contains more Phosphorus +100%
Contains less Sodium -28.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 35% 34% 23% 56% 7% 25% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 33% 11% 18% 10% 10% 5% 13% 4%
Contains more Iron +90.7%
Contains more Calcium +219.4%
Contains more Potassium +97.9%
Contains more Magnesium +146.2%
Contains more Copper +469%
Contains more Zinc +38.9%
Contains more Phosphorus +100%
Contains less Sodium -28.6%

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 C +660.9%
Contains more Vitamin E +813.6%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 234% 182% 41% 0% 20% 26% 15% 13% 42% 0% 644% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 31% 445% 5% 0% 18% 19% 8% 9% 21% 0% 316% 29%
Contains more Vitamin C +660.9%
Contains more Vitamin E +813.6%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.