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Mustard Greens vs Scallion - In-Depth Nutrition Comparison

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Differences between Mustard Greens and Scallion

  • Mustard Greens are higher in Vitamin C, Vitamin K, Vitamin A, Vitamin E , Vitamin B6, and Copper, however Scallion is richer in Folate.
  • Mustard Greens' daily need coverage for Vitamin C is 57% higher.
  • Mustard Greens have 4 times more Vitamin E than Scallion. While Mustard Greens have 2.01mg of Vitamin E , Scallion has only 0.55mg.

The food types used in this comparison are Mustard greens, raw and Onions, spring or scallions (includes tops and bulb), raw.

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Mustard Greens vs Scallion 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
Mustard Greens
Mustard Greens
6
:
2
Scallion
Scallion
Contains more Iron +10.8%
Contains more Calcium +59.7%
Contains more Potassium +39.1%
Contains more Magnesium +60%
Contains more Copper +98.8%
Contains more Phosphorus +56.8%
Contains more Zinc +56%
Contains less Sodium -20%
Equal in Iron - 1.48
Mustard Greens
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 35% 34% 23% 56% 7% 25% 3%
Scallion
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 22% 25% 15% 28% 11% 16% 3%
Contains more Iron +10.8%
Contains more Calcium +59.7%
Contains more Potassium +39.1%
Contains more Magnesium +60%
Contains more Copper +98.8%
Contains more Phosphorus +56.8%
Contains more Zinc +56%
Contains less Sodium -20%
Equal in Iron - 1.48

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
Mustard Greens
Mustard Greens
9
:
1
Scallion
Scallion
Contains more Vitamin C +272.3%
Contains more Vitamin A +203.3%
Contains more Vitamin E +265.5%
Contains more Vitamin B1 +45.5%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B3 +52.4%
Contains more Vitamin B5 +180%
Contains more Vitamin B6 +195.1%
Contains more Vitamin K +24.4%
Contains more Folate +433.3%
Mustard Greens
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%
Scallion
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 60% 11% 0% 14% 19% 10% 5% 15% 0% 518% 48%
Contains more Vitamin C +272.3%
Contains more Vitamin A +203.3%
Contains more Vitamin E +265.5%
Contains more Vitamin B1 +45.5%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B3 +52.4%
Contains more Vitamin B5 +180%
Contains more Vitamin B6 +195.1%
Contains more Vitamin K +24.4%
Contains more Folate +433.3%

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
63
Scallion
Mineral Summary Score
30
Mustard Greens
21
Scallion

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
11%
Scallion
Carbohydrates
5%
Mustard Greens
7%
Scallion
Fats
2%
Mustard Greens
1%
Scallion

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 Scallion
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Scallion
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 contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 4mg)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $1.2)
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 1.01g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.022g)
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)

All nutrients comparison - raw data values

Nutrient Mustard Greens Scallion Opinion
Calories 27 32 Scallion
Protein 2.86 1.83 Mustard Greens
Fats 0.42 0.19 Mustard Greens
Vitamin C 70 18.8 Mustard Greens
Carbs 4.67 7.34 Scallion
Cholesterol 0 0
Vitamin D 0 0
Iron 1.64 1.48 Mustard Greens
Calcium 115 72 Mustard Greens
Potassium 384 276 Mustard Greens
Magnesium 32 20 Mustard Greens
Sugar 1.32 2.33 Mustard Greens
Fiber 3.2 2.6 Mustard Greens
Copper 0.165 0.083 Mustard Greens
Zinc 0.25 0.39 Scallion
Starch
Phosphorus 58 37 Mustard Greens
Sodium 20 16 Scallion
Vitamin A 3024 997 Mustard Greens
Vitamin E 2.01 0.55 Mustard Greens
Vitamin D 0 0
Vitamin B1 0.08 0.055 Mustard Greens
Vitamin B2 0.11 0.08 Mustard Greens
Vitamin B3 0.8 0.525 Mustard Greens
Vitamin B5 0.21 0.075 Mustard Greens
Vitamin B6 0.18 0.061 Mustard Greens
Vitamin B12 0 0
Vitamin K 257.5 207 Mustard Greens
Folate 12 64 Scallion
Trans Fat 0 0
Saturated Fat 0.01 0.032 Mustard Greens
Monounsaturated Fat 0.092 0.027 Mustard Greens
Polyunsaturated fat 0.038 0.074 Scallion
Tryptophan 0.02 Scallion
Threonine 0.072 Scallion
Isoleucine 0.077 Scallion
Leucine 0.109 Scallion
Lysine 0.091 Scallion
Methionine 0.02 Scallion
Phenylalanine 0.059 Scallion
Valine 0.081 Scallion
Histidine 0.032 Scallion
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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.