Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mustard Greens vs. Shiitake — In-Depth Nutrition Comparison

Compare

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 for 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.
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 14% 0.6% 27% 15% 47% 28% 48% 1.2% 30% 31%
Contains more CalciumCalcium +5800%
Contains more IronIron +112.2%
Contains more MagnesiumMagnesium +53.8%
Contains more PotassiumPotassium +87.7%
Contains more ZincZinc +368.2%
Contains more PhosphorusPhosphorus +166.7%
Contains more SeleniumSelenium +850%
~equal in Copper ~0.142mg
~equal in Sodium ~9mg

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% 206% 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 0% 0% 0% 6% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +173.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +244.4%
Contains more Vitamin B3Vitamin B3 +795.4%
Contains more Vitamin B5Vitamin B5 +1150%
Contains more Vitamin B6Vitamin B6 +199%
Contains more FolateFolate +44.4%
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Shiitake DV% diff.
Vitamin K 592.7µg 494%
Vitamin A 618µg 69%
Vitamin C 25.3mg 28%
Vitamin B5 0.12mg 1.5mg 28%
Vitamin B3 0.433mg 3.877mg 22%
Vitamin B6 0.098mg 0.293mg 15%
Vitamin B2 0.063mg 0.217mg 12%
Vitamin E 1.78mg 12%
Calcium 118mg 2mg 12%
Manganese 0.23mg 10%
Phosphorus 42mg 112mg 10%
Selenium 0.6µg 5.7µg 9%
Zinc 0.22mg 1.03mg 7%
Iron 0.87mg 0.41mg 6%
Potassium 162mg 304mg 4%
Fiber 2g 2.5g 2%
Magnesium 13mg 20mg 2%
Vitamin D 0IU 18IU 2%
Vitamin D 0µg 0.4µg 2%
Vitamin B1 0.041mg 0.015mg 2%
Carbs 4.51g 6.79g 1%
Folate 9µg 13µg 1%
Protein 2.56g 2.24g 1%
Calories 26kcal 34kcal 0%
Fats 0.47g 0.49g 0%
Net carbs 2.51g 4.29g N/A
Sugar 1.41g 2.38g N/A
Copper 0.146mg 0.142mg 0%
Sodium 9mg 9mg 0%
Choline 0.4mg 0%
Saturated fat 0.012g 0%
Monounsaturated fat 0.11g 0%
Polyunsaturated fat 0.046g 0%
Tryptophan 0.011mg 0%
Threonine 0.134mg 0%
Isoleucine 0.111mg 0%
Leucine 0.189mg 0%
Lysine 0.134mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.111mg 0%
Valine 0.145mg 0%
Histidine 0.056mg 0%

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
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 ProteinProtein +14.3%
Contains more CarbsCarbs +50.6%
~equal in Fats ~0.49g
~equal in Water ~89.74g
~equal in Other ~0.74g

People also compare

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.