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  6. Mustard Greens vs. Onion

Mustard Greens vs. Onion — In-Depth Nutrition Comparison

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Summary of differences between Mustard Greens and Onion

  • The amount of Vitamin K, Vitamin A RAE, Vitamin C, Copper, Vitamin E , Calcium, and Iron in Mustard Greens is higher than in Onion.
  • Mustard Greens covers your daily need of Vitamin K 494% more than Onion.
  • The amount of Sugar in Mustard Greens is lower.

These are the specific foods used in this comparison Mustard greens, cooked, boiled, drained, without salt and Onions, raw.

Infographic

Mustard Greens vs Onion 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
8
:
2
Onion
Onion
Contains more Calcium +413%
Contains more Iron +314.3%
Contains more Magnesium +30%
Contains more Phosphorus +44.8%
Contains more Potassium +11%
Contains more Zinc +29.4%
Contains more Copper +274.4%
Contains more Selenium +20%
Contains less Sodium -55.6%
Equal in Potassium - 146
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Calcium +413%
Contains more Iron +314.3%
Contains more Magnesium +30%
Contains more Phosphorus +44.8%
Contains more Potassium +11%
Contains more Zinc +29.4%
Contains more Copper +274.4%
Contains more Selenium +20%
Contains less Sodium -55.6%
Equal in Potassium - 146

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
:
4
Onion
Onion
Contains more Vitamin A +618400%
Contains more Vitamin E +8800%
Contains more Vitamin C +241.9%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +273.3%
Contains more Vitamin K +148075%
Contains more Vitamin B1 +12.2%
Contains more Vitamin B6 +22.4%
Contains more Folate +111.1%
Equal in Vitamin B5 - 0.123
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%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +618400%
Contains more Vitamin E +8800%
Contains more Vitamin C +241.9%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +273.3%
Contains more Vitamin K +148075%
Contains more Vitamin B1 +12.2%
Contains more Vitamin B6 +22.4%
Contains more Folate +111.1%
Equal in Vitamin B5 - 0.123

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
4
:
1
Onion
Onion
Contains more Protein +132.7%
Contains more Fats +370%
Contains more Other +94.3%
Contains more Carbs +107.1%
Equal in Water - 89.11
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
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +132.7%
Contains more Fats +370%
Contains more Other +94.3%
Contains more Carbs +107.1%
Equal in Water - 89.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
3
:
0
Onion
Onion
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +746.2%
Contains more Polyunsaturated fat +170.6%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +746.2%
Contains more Polyunsaturated fat +170.6%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Onion Opinion
Net carbs 2.51g 7.64g Onion
Protein 2.56g 1.1g Mustard Greens
Fats 0.47g 0.1g Mustard Greens
Carbs 4.51g 9.34g Onion
Calories 26kcal 40kcal Onion
Fructose 1.29g Onion
Sugar 1.41g 4.24g Mustard Greens
Fiber 2g 1.7g Mustard Greens
Calcium 118mg 23mg Mustard Greens
Iron 0.87mg 0.21mg Mustard Greens
Magnesium 13mg 10mg Mustard Greens
Phosphorus 42mg 29mg Mustard Greens
Potassium 162mg 146mg Mustard Greens
Sodium 9mg 4mg Onion
Zinc 0.22mg 0.17mg Mustard Greens
Copper 0.146mg 0.039mg Mustard Greens
Manganese 0.129mg Onion
Selenium 0.6µg 0.5µg Mustard Greens
Vitamin A 12370IU 2IU Mustard Greens
Vitamin A RAE 618µg 0µg Mustard Greens
Vitamin E 1.78mg 0.02mg Mustard Greens
Vitamin C 25.3mg 7.4mg Mustard Greens
Vitamin B1 0.041mg 0.046mg Onion
Vitamin B2 0.063mg 0.027mg Mustard Greens
Vitamin B3 0.433mg 0.116mg Mustard Greens
Vitamin B5 0.12mg 0.123mg Onion
Vitamin B6 0.098mg 0.12mg Onion
Folate 9µg 19µg Onion
Vitamin K 592.7µg 0.4µg Mustard Greens
Tryptophan 0.014mg Onion
Threonine 0.021mg Onion
Isoleucine 0.014mg Onion
Leucine 0.025mg Onion
Lysine 0.039mg Onion
Methionine 0.002mg Onion
Phenylalanine 0.025mg Onion
Valine 0.021mg Onion
Histidine 0.014mg Onion
Saturated Fat 0.012g 0.042g Mustard Greens
Monounsaturated Fat 0.11g 0.013g Mustard Greens
Polyunsaturated fat 0.046g 0.017g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
8%
Onion
Minerals Daily Need Coverage Score
17%
Mustard Greens
8%
Onion

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 17)
Which food is cheaper?
Onion
Onion is cheaper (difference - $1.2)
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 2.83g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.03g)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.