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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 RAE, 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.

Infographic

Mustard Greens vs Scallion 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" 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 Calcium +59.7%
Contains more Iron +10.8%
Contains more Magnesium +60%
Contains more Phosphorus +56.8%
Contains more Potassium +39.1%
Contains more Copper +98.8%
Contains less Sodium -20%
Contains more Zinc +56%
Equal in Iron - 1.48
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Scallion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 56% 15% 16% 25% 3% 11% 28%
Contains more Calcium +59.7%
Contains more Iron +10.8%
Contains more Magnesium +60%
Contains more Phosphorus +56.8%
Contains more Potassium +39.1%
Contains more Copper +98.8%
Contains less Sodium -20%
Contains more Zinc +56%
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 A +203.3%
Contains more Vitamin E +265.5%
Contains more Vitamin C +272.3%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Scallion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 11% 0% 63% 14% 19% 10% 5% 15% 48% 0% 518%
Contains more Vitamin A +203.3%
Contains more Vitamin E +265.5%
Contains more Vitamin C +272.3%
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%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Scallion Opinion
Net carbs 1.47g 4.74g Scallion
Protein 2.86g 1.83g Mustard Greens
Fats 0.42g 0.19g Mustard Greens
Carbs 4.67g 7.34g Scallion
Calories 27kcal 32kcal Scallion
Starch g g
Fructose g g
Sugar 1.32g 2.33g Mustard Greens
Fiber 3.2g 2.6g Mustard Greens
Calcium 115mg 72mg Mustard Greens
Iron 1.64mg 1.48mg Mustard Greens
Magnesium 32mg 20mg Mustard Greens
Phosphorus 58mg 37mg Mustard Greens
Potassium 384mg 276mg Mustard Greens
Sodium 20mg 16mg Scallion
Zinc 0.25mg 0.39mg Scallion
Copper 0.165mg 0.083mg Mustard Greens
Vitamin A 3024IU 997IU Mustard Greens
Vitamin E 2.01mg 0.55mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 70mg 18.8mg Mustard Greens
Vitamin B1 0.08mg 0.055mg Mustard Greens
Vitamin B2 0.11mg 0.08mg Mustard Greens
Vitamin B3 0.8mg 0.525mg Mustard Greens
Vitamin B5 0.21mg 0.075mg Mustard Greens
Vitamin B6 0.18mg 0.061mg Mustard Greens
Folate 12µg 64µg Scallion
Vitamin B12 0µg 0µg
Vitamin K 257.5µg 207µg Mustard Greens
Tryptophan mg 0.02mg Scallion
Threonine mg 0.072mg Scallion
Isoleucine mg 0.077mg Scallion
Leucine mg 0.109mg Scallion
Lysine mg 0.091mg Scallion
Methionine mg 0.02mg Scallion
Phenylalanine mg 0.059mg Scallion
Valine mg 0.081mg Scallion
Histidine mg 0.032mg Scallion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.01g 0.032g Mustard Greens
Monounsaturated Fat 0.092g 0.027g Mustard Greens
Polyunsaturated fat 0.038g 0.074g Scallion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Scallion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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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

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)

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.