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Mustard Greens vs. Lotus root — In-Depth Nutrition Comparison

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A recap on differences between Mustard Greens and Lotus root

  • Mustard Greens has more Vitamin A RAE, and Calcium, however, Lotus root is higher in Vitamin C, Copper, Vitamin B6, Vitamin B2, Fiber, Potassium, Vitamin B1, and Phosphorus.
  • Mustard Greens covers your daily Vitamin A RAE needs 69% more than Lotus root.
  • Lotus root contains 3 times less Calcium than Mustard Greens. Mustard Greens contains 118mg of Calcium, while Lotus root contains 45mg.

Food varieties used in this article are Mustard greens, cooked, boiled, drained, without salt and Lotus root, raw.

Infographic

Mustard Greens vs Lotus root 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.
Contains more Calcium +162.2%
Contains less Sodium -77.5%
Contains more Iron +33.3%
Contains more Magnesium +76.9%
Contains more Phosphorus +138.1%
Contains more Potassium +243.2%
Contains more Zinc +77.3%
Contains more Copper +76%
Contains more Selenium +16.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Contains more Calcium +162.2%
Contains less Sodium -77.5%
Contains more Iron +33.3%
Contains more Magnesium +76.9%
Contains more Phosphorus +138.1%
Contains more Potassium +243.2%
Contains more Zinc +77.3%
Contains more Copper +76%
Contains more Selenium +16.7%

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 A +∞%
Contains more Vitamin C +73.9%
Contains more Vitamin B1 +290.2%
Contains more Vitamin B2 +249.2%
Contains more Vitamin B5 +214.2%
Contains more Vitamin B6 +163.3%
Contains more Folate +44.4%
Equal in Vitamin B3 - 0.4
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 147% 40% 51% 8% 23% 60% 10% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +73.9%
Contains more Vitamin B1 +290.2%
Contains more Vitamin B2 +249.2%
Contains more Vitamin B5 +214.2%
Contains more Vitamin B6 +163.3%
Contains more Folate +44.4%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +370%
Contains more Water +16%
Contains more Carbs +282%
Contains more Other +42.6%
Equal in Protein - 2.6
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
3% 17% 79%
Protein: 2.6 g
Fats: 0.1 g
Carbs: 17.23 g
Water: 79.1 g
Other: 0.97 g
Contains more Fats +370%
Contains more Water +16%
Contains more Carbs +282%
Contains more Other +42.6%
Equal in Protein - 2.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -60%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +130%
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Contains less Saturated Fat -60%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +130%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Lotus root Opinion
Net carbs 2.51g 12.33g Lotus root
Protein 2.56g 2.6g Lotus root
Fats 0.47g 0.1g Mustard Greens
Carbs 4.51g 17.23g Lotus root
Calories 26kcal 74kcal Lotus root
Sugar 1.41g Lotus root
Fiber 2g 4.9g Lotus root
Calcium 118mg 45mg Mustard Greens
Iron 0.87mg 1.16mg Lotus root
Magnesium 13mg 23mg Lotus root
Phosphorus 42mg 100mg Lotus root
Potassium 162mg 556mg Lotus root
Sodium 9mg 40mg Mustard Greens
Zinc 0.22mg 0.39mg Lotus root
Copper 0.146mg 0.257mg Lotus root
Manganese 0.261mg Lotus root
Selenium 0.6µg 0.7µg Lotus root
Vitamin A 12370IU 0IU Mustard Greens
Vitamin A RAE 618µg 0µg Mustard Greens
Vitamin E 1.78mg Mustard Greens
Vitamin C 25.3mg 44mg Lotus root
Vitamin B1 0.041mg 0.16mg Lotus root
Vitamin B2 0.063mg 0.22mg Lotus root
Vitamin B3 0.433mg 0.4mg Mustard Greens
Vitamin B5 0.12mg 0.377mg Lotus root
Vitamin B6 0.098mg 0.258mg Lotus root
Folate 9µg 13µg Lotus root
Vitamin K 592.7µg Mustard Greens
Tryptophan 0.02mg Lotus root
Threonine 0.051mg Lotus root
Isoleucine 0.054mg Lotus root
Leucine 0.069mg Lotus root
Lysine 0.094mg Lotus root
Methionine 0.022mg Lotus root
Phenylalanine 0.047mg Lotus root
Valine 0.055mg Lotus root
Histidine 0.038mg Lotus root
Saturated Fat 0.012g 0.03g Mustard Greens
Monounsaturated Fat 0.11g 0.02g Mustard Greens
Polyunsaturated fat 0.046g 0.02g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Lotus root
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
28%
Lotus root
Minerals Daily Need Coverage Score
17%
Mustard Greens
30%
Lotus root

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 1)
Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 1.41g)
Which food is cheaper?
Lotus root
Lotus root is cheaper (difference - $1.4)
Which food is richer in minerals?
Lotus root
Lotus root is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Lotus root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169250/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.