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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.
  • 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.

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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 Potassium +80.3%
Contains more Magnesium +18.5%
Contains more Copper +258.7%
Contains more Zinc +19%
Contains more Phosphorus +132%
Contains more Calcium +101.7%
Contains less Sodium -15%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 35% 34% 23% 56% 7% 25% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 70% 19% 20% 16% 6% 11% 3%
Contains more Iron +248.9%
Contains more Potassium +80.3%
Contains more Magnesium +18.5%
Contains more Copper +258.7%
Contains more Zinc +19%
Contains more Phosphorus +132%
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 Vitamin K +69.7%
Contains more Folate +975%
Equal in Vitamin B3 - 0.742
Equal in Vitamin B6 - 0.165
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 118% 302% 46% 0% 14% 30% 14% 17% 39% 0% 1093% 97%
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 Vitamin K +69.7%
Contains more Folate +975%
Equal in Vitamin B3 - 0.742
Equal in Vitamin B6 - 0.165

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 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

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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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.

All nutrients comparison - raw data values

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

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.