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  6. Mustard Greens vs. Napa cabbage

Mustard Greens vs. Napa cabbage — In-Depth Nutrition Comparison

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Differences between Mustard Greens and Napa cabbage

  • Mustard Greens is higher in Vitamin A RAE, Vitamin C, Calcium, and Copper, however, Napa cabbage is richer in Folate.
  • Mustard Greens's daily need coverage for Vitamin A RAE is 67% higher.
  • Mustard Greens has 8 times more Vitamin C than Napa cabbage. While Mustard Greens has 25.3mg of Vitamin C, Napa cabbage has only 3.2mg.

The food types used in this comparison are Mustard greens, cooked, boiled, drained, without salt and Cabbage, napa, cooked.

Infographic

Mustard Greens vs Napa cabbage 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
9
:
1
Napa cabbage
Napa cabbage
Contains more Calcium +306.9%
Contains more Iron +17.6%
Contains more Magnesium +62.5%
Contains more Phosphorus +121.1%
Contains more Potassium +86.2%
Contains less Sodium -18.2%
Contains more Zinc +57.1%
Contains more Copper +52.1%
Contains more Selenium +50%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Napa cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Contains more Calcium +306.9%
Contains more Iron +17.6%
Contains more Magnesium +62.5%
Contains more Phosphorus +121.1%
Contains more Potassium +86.2%
Contains less Sodium -18.2%
Contains more Zinc +57.1%
Contains more Copper +52.1%
Contains more Selenium +50%

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
8
:
2
Napa cabbage
Napa cabbage
Contains more Vitamin A +4603.4%
Contains more Vitamin C +690.6%
Contains more Vitamin B1 +720%
Contains more Vitamin B2 +152%
Contains more Vitamin B5 +242.9%
Contains more Vitamin B6 +164.9%
Contains more Folate +377.8%
Equal in Vitamin B3 - 0.466
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%
Napa cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
Contains more Vitamin A +4603.4%
Contains more Vitamin C +690.6%
Contains more Vitamin B1 +720%
Contains more Vitamin B2 +152%
Contains more Vitamin B5 +242.9%
Contains more Vitamin B6 +164.9%
Contains more Folate +377.8%
Equal in Vitamin B3 - 0.466

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
4
:
1
Napa cabbage
Napa cabbage
Contains more Protein +132.7%
Contains more Fats +176.5%
Contains more Carbs +102.2%
Contains more Other +300%
Equal in Water - 96.33
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
Napa cabbage
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more Protein +132.7%
Contains more Fats +176.5%
Contains more Carbs +102.2%
Contains more Other +300%
Equal in Water - 96.33

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Napa cabbage Opinion
Net carbs 2.51g 2.23g Mustard Greens
Protein 2.56g 1.1g Mustard Greens
Fats 0.47g 0.17g Mustard Greens
Carbs 4.51g 2.23g Mustard Greens
Calories 26kcal 12kcal Mustard Greens
Sugar 1.41g Napa cabbage
Fiber 2g Mustard Greens
Calcium 118mg 29mg Mustard Greens
Iron 0.87mg 0.74mg Mustard Greens
Magnesium 13mg 8mg Mustard Greens
Phosphorus 42mg 19mg Mustard Greens
Potassium 162mg 87mg Mustard Greens
Sodium 9mg 11mg Mustard Greens
Zinc 0.22mg 0.14mg Mustard Greens
Copper 0.146mg 0.096mg Mustard Greens
Manganese 0.203mg Napa cabbage
Selenium 0.6µg 0.4µg Mustard Greens
Vitamin A 12370IU 263IU Mustard Greens
Vitamin A RAE 618µg 13µg Mustard Greens
Vitamin E 1.78mg Mustard Greens
Vitamin C 25.3mg 3.2mg Mustard Greens
Vitamin B1 0.041mg 0.005mg Mustard Greens
Vitamin B2 0.063mg 0.025mg Mustard Greens
Vitamin B3 0.433mg 0.466mg Napa cabbage
Vitamin B5 0.12mg 0.035mg Mustard Greens
Vitamin B6 0.098mg 0.037mg Mustard Greens
Folate 9µg 43µg Napa cabbage
Vitamin K 592.7µg Mustard Greens
Saturated Fat 0.012g Napa cabbage
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 Napa cabbage
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
7%
Napa cabbage
Minerals Daily Need Coverage Score
17%
Mustard Greens
12%
Napa cabbage

Comparison summary

Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 1.41g)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.012g)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $1.4)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
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)

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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.