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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 RAE, 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 RAE than Scallion. Mustard Greens contains 618µg of Vitamin A RAE, while Scallion contains 50µg.

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
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
4
:
5
Scallion
Scallion
Contains more Calcium +63.9%
Contains more Phosphorus +13.5%
Contains less Sodium -43.8%
Contains more Copper +75.9%
Contains more Iron +70.1%
Contains more Magnesium +53.8%
Contains more Potassium +70.4%
Contains more Zinc +77.3%
Equal in Selenium - 0.6
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Scallion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
Contains more Calcium +63.9%
Contains more Phosphorus +13.5%
Contains less Sodium -43.8%
Contains more Copper +75.9%
Contains more Iron +70.1%
Contains more Magnesium +53.8%
Contains more Potassium +70.4%
Contains more Zinc +77.3%
Equal in Selenium - 0.6

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
Scallion
Scallion
Contains more Vitamin A +1140.7%
Contains more Vitamin E +223.6%
Contains more Vitamin C +34.6%
Contains more Vitamin B5 +60%
Contains more Vitamin B6 +60.7%
Contains more Vitamin K +186.3%
Contains more Vitamin B1 +34.1%
Contains more Vitamin B2 +27%
Contains more Vitamin B3 +21.2%
Contains more Folate +611.1%
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%
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 +1140.7%
Contains more Vitamin E +223.6%
Contains more Vitamin C +34.6%
Contains more Vitamin B5 +60%
Contains more Vitamin B6 +60.7%
Contains more Vitamin K +186.3%
Contains more Vitamin B1 +34.1%
Contains more Vitamin B2 +27%
Contains more Vitamin B3 +21.2%
Contains more Folate +611.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
3
:
2
Scallion
Scallion
Contains more Protein +39.9%
Contains more Fats +147.4%
Contains more Carbs +62.7%
Contains more Other +19.1%
Equal in Water - 89.83
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
Scallion
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 Protein +39.9%
Contains more Fats +147.4%
Contains more Carbs +62.7%
Contains more Other +19.1%
Equal in Water - 89.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Scallion
Scallion
Contains less Saturated Fat -62.5%
Contains more Monounsaturated Fat +307.4%
Contains more Polyunsaturated fat +60.9%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Scallion
24% 20% 56%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.074 g
Contains less Saturated Fat -62.5%
Contains more Monounsaturated Fat +307.4%
Contains more Polyunsaturated fat +60.9%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Scallion Opinion
Net carbs 2.51g 4.74g Scallion
Protein 2.56g 1.83g Mustard Greens
Fats 0.47g 0.19g Mustard Greens
Carbs 4.51g 7.34g Scallion
Calories 26kcal 32kcal Scallion
Sugar 1.41g 2.33g Mustard Greens
Fiber 2g 2.6g Scallion
Calcium 118mg 72mg Mustard Greens
Iron 0.87mg 1.48mg Scallion
Magnesium 13mg 20mg Scallion
Phosphorus 42mg 37mg Mustard Greens
Potassium 162mg 276mg Scallion
Sodium 9mg 16mg Mustard Greens
Zinc 0.22mg 0.39mg Scallion
Copper 0.146mg 0.083mg Mustard Greens
Manganese 0.16mg Scallion
Selenium 0.6µg 0.6µg
Vitamin A 12370IU 997IU Mustard Greens
Vitamin A RAE 618µg 50µg Mustard Greens
Vitamin E 1.78mg 0.55mg Mustard Greens
Vitamin C 25.3mg 18.8mg Mustard Greens
Vitamin B1 0.041mg 0.055mg Scallion
Vitamin B2 0.063mg 0.08mg Scallion
Vitamin B3 0.433mg 0.525mg Scallion
Vitamin B5 0.12mg 0.075mg Mustard Greens
Vitamin B6 0.098mg 0.061mg Mustard Greens
Folate 9µg 64µg Scallion
Vitamin K 592.7µg 207µg Mustard Greens
Tryptophan 0.02mg Scallion
Threonine 0.072mg Scallion
Isoleucine 0.077mg Scallion
Leucine 0.109mg Scallion
Lysine 0.091mg Scallion
Methionine 0.02mg Scallion
Phenylalanine 0.059mg Scallion
Valine 0.081mg Scallion
Histidine 0.032mg Scallion
Saturated Fat 0.012g 0.032g Mustard Greens
Monounsaturated Fat 0.11g 0.027g Mustard Greens
Polyunsaturated fat 0.046g 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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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
63%
Scallion
Minerals Daily Need Coverage Score
17%
Mustard Greens
20%
Scallion

Comparison summary

Which food is richer in minerals?
Scallion
Scallion is relatively richer in minerals
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 - 0.92g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.02g)
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)
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. 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.