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  6. Mustard Greens vs. Scallion

Mustard Greens vs. Scallion — In-Depth Nutrition Comparison

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Important differences between mustard Greens and scallion

  • Mustard Greens has more vitamin K, vitamin A, vitamin E, vitamin C, and copper; however, scallion is richer in folate and iron.
  • Mustard Greens's daily need coverage for vitamin K is 321% more.
  • Mustard Greens contains 12 times more vitamin A than scallion. Mustard Greens contains 12370IU of vitamin A, while scallion contains 997IU.

The food varieties used in the comparison are Mustard greens, cooked, boiled, drained, without salt and Onions, spring or scallions (includes tops and bulb), raw.

Infographic

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" 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% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more CalciumCalcium +63.9%
Contains more CopperCopper +75.9%
Contains more PhosphorusPhosphorus +13.5%
Contains less SodiumSodium -43.8%
Contains more MagnesiumMagnesium +53.8%
Contains more PotassiumPotassium +70.4%
Contains more IronIron +70.1%
Contains more ZincZinc +77.3%
~equal in Selenium ~0.6µg

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 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin CVitamin C +34.6%
Contains more Vitamin AVitamin A +1136%
Contains more Vitamin EVitamin E +223.6%
Contains more Vitamin B5Vitamin B5 +60%
Contains more Vitamin B6Vitamin B6 +60.7%
Contains more Vitamin KVitamin K +186.3%
Contains more Vitamin B1Vitamin B1 +34.1%
Contains more Vitamin B2Vitamin B2 +27%
Contains more Vitamin B3Vitamin B3 +21.2%
Contains more FolateFolate +611.1%
Contains more CholineCholine +1325%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Scallion DV% diff.
Vitamin K 592.7µg 207µg 321%
Vitamin A 618µg 50µg 63%
Folate 9µg 64µg 14%
Iron 0.87mg 1.48mg 8%
Vitamin E 1.78mg 0.55mg 8%
Vitamin C 25.3mg 18.8mg 7%
Manganese 0.16mg 7%
Copper 0.146mg 0.083mg 7%
Calcium 118mg 72mg 5%
Potassium 162mg 276mg 3%
Vitamin B6 0.098mg 0.061mg 3%
Fiber 2g 2.6g 2%
Magnesium 13mg 20mg 2%
Zinc 0.22mg 0.39mg 2%
Protein 2.56g 1.83g 1%
Vitamin B5 0.12mg 0.075mg 1%
Vitamin B1 0.041mg 0.055mg 1%
Phosphorus 42mg 37mg 1%
Vitamin B3 0.433mg 0.525mg 1%
Carbs 4.51g 7.34g 1%
Choline 0.4mg 5.7mg 1%
Vitamin B2 0.063mg 0.08mg 1%
Calories 26kcal 32kcal 0%
Fats 0.47g 0.19g 0%
Net carbs 2.51g 4.74g N/A
Sugar 1.41g 2.33g N/A
Sodium 9mg 16mg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.012g 0.032g 0%
Monounsaturated fat 0.11g 0.027g 0%
Polyunsaturated fat 0.046g 0.074g 0%
Tryptophan 0.02mg 0%
Threonine 0.072mg 0%
Isoleucine 0.077mg 0%
Leucine 0.109mg 0%
Lysine 0.091mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.059mg 0%
Valine 0.081mg 0%
Histidine 0.032mg 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: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more ProteinProtein +39.9%
Contains more FatsFats +147.4%
Contains more CarbsCarbs +62.7%
Contains more OtherOther +19.1%
~equal in Water ~89.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated fat -62.5%
Contains more Mono. FatMonounsaturated fat +307.4%
Contains more Poly. FatPolyunsaturated fat +60.9%

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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. 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.