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Mustard Greens vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Important differences between Mustard Greens and Marrow-stem Kale

  • Mustard Greens has more Vitamin K, Vitamin A RAE, and Copper, however, Marrow-stem Kale is richer in Folate, Calcium, Vitamin C, Fiber, Vitamin B2, and Vitamin B6.
  • Mustard Greens's daily need coverage for Vitamin K is 130% more.
  • Mustard Greens contains 3 times more Copper than Marrow-stem Kale. Mustard Greens contains 0.146mg of Copper, while Marrow-stem Kale contains 0.046mg.

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

Infographic

Mustard Greens vs Marrow-stem Kale 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" 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more IronIron +85.1%
Contains more CopperCopper +217.4%
Contains more PhosphorusPhosphorus +68%
Contains less SodiumSodium -47.1%
Contains more MagnesiumMagnesium +107.7%
Contains more CalciumCalcium +96.6%
Contains more PotassiumPotassium +31.5%
Contains more SeleniumSelenium +116.7%
~equal in Zinc ~0.21mg

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% 742% 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 118% 301% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin AVitamin A +146.5%
Contains more Vitamin KVitamin K +35.6%
Contains more Vitamin CVitamin C +39.5%
Contains more Vitamin E Vitamin E +27%
Contains more Vitamin B1Vitamin B1 +31.7%
Contains more Vitamin B2Vitamin B2 +106.3%
Contains more Vitamin B3Vitamin B3 +71.4%
Contains more Vitamin B5Vitamin B5 +122.5%
Contains more Vitamin B6Vitamin B6 +68.4%
Contains more FolateFolate +1333.3%
Contains more CholineCholine +5700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +18%
Contains more FatsFats +29.8%
Contains more CarbsCarbs +20.2%
Contains more OtherOther +95.6%
~equal in Water ~89.62g

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% 10% 70%
Saturated Fat: Sat. Fat 0.055 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains less Sat. FatSaturated Fat -78.2%
Contains more Mono. FatMonounsaturated Fat +266.7%
Contains more Poly. FatPolyunsaturated fat +337%

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 Marrow-stem Kale
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Marrow-stem Kale Opinion
Calories 26kcal 32kcal Marrow-stem Kale
Protein 2.56g 3.02g Marrow-stem Kale
Fats 0.47g 0.61g Marrow-stem Kale
Vitamin C 25.3mg 35.3mg Marrow-stem Kale
Net carbs 2.51g 1.42g Mustard Greens
Carbs 4.51g 5.42g Marrow-stem Kale
Magnesium 13mg 27mg Marrow-stem Kale
Calcium 118mg 232mg Marrow-stem Kale
Potassium 162mg 213mg Marrow-stem Kale
Iron 0.87mg 0.47mg Mustard Greens
Sugar 1.41g 0.46g Marrow-stem Kale
Fiber 2g 4g Marrow-stem Kale
Copper 0.146mg 0.046mg Mustard Greens
Zinc 0.22mg 0.21mg Mustard Greens
Phosphorus 42mg 25mg Mustard Greens
Sodium 9mg 17mg Mustard Greens
Vitamin A 12370IU 5019IU Mustard Greens
Vitamin A RAE 618µg 251µg Mustard Greens
Vitamin E 1.78mg 2.26mg Marrow-stem Kale
Manganese 0.658mg Marrow-stem Kale
Selenium 0.6µg 1.3µg Marrow-stem Kale
Vitamin B1 0.041mg 0.054mg Marrow-stem Kale
Vitamin B2 0.063mg 0.13mg Marrow-stem Kale
Vitamin B3 0.433mg 0.742mg Marrow-stem Kale
Vitamin B5 0.12mg 0.267mg Marrow-stem Kale
Vitamin B6 0.098mg 0.165mg Marrow-stem Kale
Vitamin K 592.7µg 437.1µg Mustard Greens
Folate 9µg 129µg Marrow-stem Kale
Choline 0.4mg 23.2mg Marrow-stem Kale
Saturated Fat 0.012g 0.055g Mustard Greens
Monounsaturated Fat 0.11g 0.03g Mustard Greens
Polyunsaturated fat 0.046g 0.201g Marrow-stem Kale
Tryptophan 0.031mg Marrow-stem Kale
Threonine 0.086mg Marrow-stem Kale
Isoleucine 0.1mg Marrow-stem Kale
Leucine 0.151mg Marrow-stem Kale
Lysine 0.117mg Marrow-stem Kale
Methionine 0.033mg Marrow-stem Kale
Phenylalanine 0.087mg Marrow-stem Kale
Valine 0.12mg Marrow-stem Kale
Histidine 0.047mg Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
186%
Mustard Greens
137%
Marrow-stem Kale
Minerals Daily Need Coverage Score
17%
Mustard Greens
25%
Marrow-stem Kale

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 - 0.043g)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.95g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $0.9)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
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)
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.

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.