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, 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.
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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.
| 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% |
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 AVitamin A | +146.5% |
| Contains more Vitamin KVitamin K | +35.6% |
| Contains more Vitamin CVitamin C | +39.5% |
| Contains more Vitamin EVitamin 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
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
Saturated Fat:
Sat. Fat
0.012 g
Monounsaturated Fat:
Mono. Fat
0.11 g
Polyunsaturated fat:
Poly. Fat
0.046 g
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.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 26kcal | 32kcal |
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| Protein | 2.56g | 3.02g |
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| Fats | 0.47g | 0.61g |
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| Vitamin C | 25.3mg | 35.3mg |
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| Net carbs | 2.51g | 1.42g |
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| Carbs | 4.51g | 5.42g |
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| Magnesium | 13mg | 27mg |
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| Calcium | 118mg | 232mg |
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| Potassium | 162mg | 213mg |
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| Iron | 0.87mg | 0.47mg |
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| Sugar | 1.41g | 0.46g |
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| Fiber | 2g | 4g |
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| Copper | 0.146mg | 0.046mg |
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| Zinc | 0.22mg | 0.21mg |
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| Phosphorus | 42mg | 25mg |
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| Sodium | 9mg | 17mg |
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| Vitamin A | 12370IU | 5019IU |
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| Vitamin A | 618µg | 251µg |
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| Vitamin E | 1.78mg | 2.26mg |
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| Manganese | 0.658mg |
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| Selenium | 0.6µg | 1.3µg |
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| Vitamin B1 | 0.041mg | 0.054mg |
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| Vitamin B2 | 0.063mg | 0.13mg |
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| Vitamin B3 | 0.433mg | 0.742mg |
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| Vitamin B5 | 0.12mg | 0.267mg |
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| Vitamin B6 | 0.098mg | 0.165mg |
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| Vitamin K | 592.7µg | 437.1µg |
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| Folate | 9µg | 129µg |
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| Choline | 0.4mg | 23.2mg |
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| Saturated Fat | 0.012g | 0.055g |
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| Monounsaturated Fat | 0.11g | 0.03g |
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| Polyunsaturated fat | 0.046g | 0.201g |
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| Tryptophan | 0.031mg |
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| Threonine | 0.086mg |
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| Isoleucine | 0.1mg |
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| Leucine | 0.151mg |
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| Lysine | 0.117mg |
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| Methionine | 0.033mg |
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| Phenylalanine | 0.087mg |
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| Valine | 0.12mg |
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| Histidine | 0.047mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
137%
Minerals Daily Need Coverage Score
17%
25%
Comparison summary
Which food contains less Sodium?
Mustard Greens contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Mustard Greens is lower in Saturated Fat (difference - 0.043g)
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 0.95g)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $0.9)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is richer in minerals?
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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.