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

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Differences between Mustard Greens and Marrow-stem Kale

  • Mustard Greens are higher in Vitamin C, Iron, Copper, and Potassium, however Marrow-stem Kale is richer in Vitamin K, Folate, Calcium, and Vitamin A RAE.
  • Marrow-stem Kale's daily need coverage for Vitamin K is 150% higher.
  • Mustard Greens have 4 times more Copper than Marrow-stem Kale. While Mustard Greens have 0.165mg of Copper, Marrow-stem Kale has only 0.046mg.

The food types used in this comparison are Mustard greens, raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +248.9%
Contains more Magnesium +18.5%
Contains more Phosphorus +132%
Contains more Potassium +80.3%
Contains more Zinc +19%
Contains more Copper +258.7%
Contains more Calcium +101.7%
Contains less Sodium -15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 70% 18% 20% 11% 19% 3% 6% 16%
Contains more Iron +248.9%
Contains more Magnesium +18.5%
Contains more Phosphorus +132%
Contains more Potassium +80.3%
Contains more Zinc +19%
Contains more Copper +258.7%
Contains more Calcium +101.7%
Contains less Sodium -15%

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 +98.3%
Contains more Vitamin B1 +48.1%
Contains more Vitamin A +66%
Contains more Vitamin E +12.4%
Contains more Vitamin B2 +18.2%
Contains more Vitamin B5 +27.1%
Contains more Folate +975%
Contains more Vitamin K +69.7%
Equal in Vitamin B3 - 0.742
Equal in Vitamin B6 - 0.165
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Contains more Vitamin C +98.3%
Contains more Vitamin B1 +48.1%
Contains more Vitamin A +66%
Contains more Vitamin E +12.4%
Contains more Vitamin B2 +18.2%
Contains more Vitamin B5 +27.1%
Contains more Folate +975%
Contains more Vitamin K +69.7%
Equal in Vitamin B3 - 0.742
Equal in Vitamin B6 - 0.165

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Marrow-stem Kale Opinion
Net carbs 1.47g 1.42g Mustard Greens
Protein 2.86g 3.02g Marrow-stem Kale
Fats 0.42g 0.61g Marrow-stem Kale
Carbs 4.67g 5.42g Marrow-stem Kale
Calories 27kcal 32kcal Marrow-stem Kale
Starch g g
Fructose g g
Sugar 1.32g 0.46g Marrow-stem Kale
Fiber 3.2g 4g Marrow-stem Kale
Calcium 115mg 232mg Marrow-stem Kale
Iron 1.64mg 0.47mg Mustard Greens
Magnesium 32mg 27mg Mustard Greens
Phosphorus 58mg 25mg Mustard Greens
Potassium 384mg 213mg Mustard Greens
Sodium 20mg 17mg Marrow-stem Kale
Zinc 0.25mg 0.21mg Mustard Greens
Copper 0.165mg 0.046mg Mustard Greens
Vitamin A 3024IU 5019IU Marrow-stem Kale
Vitamin E 2.01mg 2.26mg Marrow-stem Kale
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 70mg 35.3mg Mustard Greens
Vitamin B1 0.08mg 0.054mg Mustard Greens
Vitamin B2 0.11mg 0.13mg Marrow-stem Kale
Vitamin B3 0.8mg 0.742mg Mustard Greens
Vitamin B5 0.21mg 0.267mg Marrow-stem Kale
Vitamin B6 0.18mg 0.165mg Mustard Greens
Folate 12µg 129µg Marrow-stem Kale
Vitamin B12 0µg 0µg
Vitamin K 257.5µg 437.1µg Marrow-stem Kale
Tryptophan mg 0.031mg Marrow-stem Kale
Threonine mg 0.086mg Marrow-stem Kale
Isoleucine mg 0.1mg Marrow-stem Kale
Leucine mg 0.151mg Marrow-stem Kale
Lysine mg 0.117mg Marrow-stem Kale
Methionine mg 0.033mg Marrow-stem Kale
Phenylalanine mg 0.087mg Marrow-stem Kale
Valine mg 0.12mg Marrow-stem Kale
Histidine mg 0.047mg Marrow-stem Kale
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.01g 0.055g Mustard Greens
Monounsaturated Fat 0.092g 0.03g Mustard Greens
Polyunsaturated fat 0.038g 0.201g 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 Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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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
147
Marrow-stem Kale
Mineral Summary Score
30
Mustard Greens
20
Marrow-stem Kale

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
18%
Marrow-stem Kale
Carbohydrates
5%
Mustard Greens
5%
Marrow-stem Kale
Fats
2%
Mustard Greens
3%
Marrow-stem Kale

Comparison summary

Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.045g)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.86g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 3mg)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale 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)
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

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. 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.