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  6. Mustard Greens vs. Shiitake

Mustard Greens vs. Shiitake — In-Depth Nutrition Comparison

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How are Mustard Greens and Shiitake different?

  • Mustard Greens is higher in Calcium, and Iron, however, Shiitake is richer in Vitamin B5, Vitamin B3, Vitamin B6, Vitamin B2, Phosphorus, Selenium, and Zinc.
  • Daily need coverage for Vitamin B5 from Shiitake is 28% higher.
  • Mustard Greens contains 59 times more Calcium than Shiitake. While Mustard Greens contains 118mg of Calcium, Shiitake contains only 2mg.

Mustard greens, cooked, boiled, drained, without salt and Mushrooms, shiitake, raw are the varieties used in this article.

Infographic

Mustard Greens vs Shiitake 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.
Mustard Greens
Mustard Greens
3
:
6
Shiitake
Shiitake
Contains more Calcium +5800%
Contains more Iron +112.2%
Contains more Magnesium +53.8%
Contains more Phosphorus +166.7%
Contains more Potassium +87.7%
Contains more Zinc +368.2%
Contains more Selenium +850%
Equal in Sodium - 9
Equal in Copper - 0.142
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Shiitake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 16% 15% 48% 27% 2% 29% 48% 30% 32%
Contains more Calcium +5800%
Contains more Iron +112.2%
Contains more Magnesium +53.8%
Contains more Phosphorus +166.7%
Contains more Potassium +87.7%
Contains more Zinc +368.2%
Contains more Selenium +850%
Equal in Sodium - 9
Equal in Copper - 0.142

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.
Mustard Greens
Mustard Greens
6
:
6
Shiitake
Shiitake
Contains more Vitamin B1 +173.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +244.4%
Contains more Vitamin B3 +795.4%
Contains more Vitamin B5 +1150%
Contains more Vitamin B6 +199%
Contains more Folate +44.4%
Mustard Greens
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%
Shiitake
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% 12% 0% 4% 51% 73% 90% 68% 10% 0% 0%
Contains more Vitamin B1 +173.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +244.4%
Contains more Vitamin B3 +795.4%
Contains more Vitamin B5 +1150%
Contains more Vitamin B6 +199%
Contains more Folate +44.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
3
Shiitake
Shiitake
Contains more Protein +14.3%
Contains more Carbs +50.6%
Equal in Fats - 0.49
Equal in Water - 89.74
Equal in Other - 0.74
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Shiitake
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
Contains more Protein +14.3%
Contains more Carbs +50.6%
Equal in Fats - 0.49
Equal in Water - 89.74
Equal in Other - 0.74

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Shiitake Opinion
Net carbs 2.51g 4.29g Shiitake
Protein 2.56g 2.24g Mustard Greens
Fats 0.47g 0.49g Shiitake
Carbs 4.51g 6.79g Shiitake
Calories 26kcal 34kcal Shiitake
Sugar 1.41g 2.38g Mustard Greens
Fiber 2g 2.5g Shiitake
Calcium 118mg 2mg Mustard Greens
Iron 0.87mg 0.41mg Mustard Greens
Magnesium 13mg 20mg Shiitake
Phosphorus 42mg 112mg Shiitake
Potassium 162mg 304mg Shiitake
Sodium 9mg 9mg
Zinc 0.22mg 1.03mg Shiitake
Copper 0.146mg 0.142mg Mustard Greens
Manganese 0.23mg Shiitake
Selenium 0.6µg 5.7µg Shiitake
Vitamin A 12370IU Mustard Greens
Vitamin A RAE 618µg Mustard Greens
Vitamin E 1.78mg Mustard Greens
Vitamin D 0IU 18IU Shiitake
Vitamin D 0µg 0.4µg Shiitake
Vitamin C 25.3mg Mustard Greens
Vitamin B1 0.041mg 0.015mg Mustard Greens
Vitamin B2 0.063mg 0.217mg Shiitake
Vitamin B3 0.433mg 3.877mg Shiitake
Vitamin B5 0.12mg 1.5mg Shiitake
Vitamin B6 0.098mg 0.293mg Shiitake
Folate 9µg 13µg Shiitake
Vitamin K 592.7µg Mustard Greens
Tryptophan 0.011mg Shiitake
Threonine 0.134mg Shiitake
Isoleucine 0.111mg Shiitake
Leucine 0.189mg Shiitake
Lysine 0.134mg Shiitake
Methionine 0.033mg Shiitake
Phenylalanine 0.111mg Shiitake
Valine 0.145mg Shiitake
Histidine 0.056mg Shiitake
Saturated Fat 0.012g Shiitake
Monounsaturated Fat 0.11g Mustard Greens
Polyunsaturated fat 0.046g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Shiitake
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
201%
Mustard Greens
25%
Shiitake
Minerals Daily Need Coverage Score
17%
Mustard Greens
24%
Shiitake

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 0.012g)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $0.1)
Which food is richer in minerals?
Shiitake
Shiitake is relatively richer in minerals
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.97g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (9 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

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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.