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  6. Mustard Greens vs. Parsnip

Mustard Greens vs. Parsnip — In-Depth Nutrition Comparison

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How are Mustard Greens and Parsnip different?

  • Mustard Greens is higher in Vitamin K, Vitamin A RAE, Vitamin C, and Calcium, however, Parsnip is richer in Folate, Fiber, Vitamin B5, and Potassium.
  • Daily need coverage for Vitamin K from Mustard Greens is 475% higher.

Mustard greens, cooked, boiled, drained, without salt and Parsnips, raw are the varieties used in this article.

Infographic

Mustard Greens vs Parsnip 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
:
6
Parsnip
Parsnip
Contains more Calcium +227.8%
Contains more Iron +47.5%
Contains more Copper +21.7%
Contains more Magnesium +123.1%
Contains more Phosphorus +69%
Contains more Potassium +131.5%
Contains more Zinc +168.2%
Contains more Selenium +200%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Parsnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 23% 21% 31% 34% 2% 17% 40% 74% 10%
Contains more Calcium +227.8%
Contains more Iron +47.5%
Contains more Copper +21.7%
Contains more Magnesium +123.1%
Contains more Phosphorus +69%
Contains more Potassium +131.5%
Contains more Zinc +168.2%
Contains more Selenium +200%

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
Parsnip
Parsnip
Contains more Vitamin A +∞%
Contains more Vitamin E +19.5%
Contains more Vitamin C +48.8%
Contains more Vitamin B2 +26%
Contains more Vitamin K +2534.2%
Contains more Vitamin B1 +119.5%
Contains more Vitamin B3 +61.7%
Contains more Vitamin B5 +400%
Contains more Folate +644.4%
Equal in Vitamin B6 - 0.09
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%
Parsnip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 30% 0% 57% 23% 12% 14% 36% 21% 51% 0% 57%
Contains more Vitamin A +∞%
Contains more Vitamin E +19.5%
Contains more Vitamin C +48.8%
Contains more Vitamin B2 +26%
Contains more Vitamin K +2534.2%
Contains more Vitamin B1 +119.5%
Contains more Vitamin B3 +61.7%
Contains more Vitamin B5 +400%
Contains more Folate +644.4%
Equal in Vitamin B6 - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
3
:
2
Parsnip
Parsnip
Contains more Protein +113.3%
Contains more Fats +56.7%
Contains more Water +15.4%
Contains more Carbs +298.9%
Contains more Other +44.1%
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
Parsnip
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 g
Contains more Protein +113.3%
Contains more Fats +56.7%
Contains more Water +15.4%
Contains more Carbs +298.9%
Contains more Other +44.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
1
:
2
Parsnip
Parsnip
Contains less Saturated Fat -76%
Equal in Monounsaturated Fat - 0.112
Equal in Polyunsaturated fat - 0.047
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Parsnip
24% 54% 22%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.112 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -76%
Equal in Monounsaturated Fat - 0.112
Equal in Polyunsaturated fat - 0.047

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Parsnip Opinion
Net carbs 2.51g 13.09g Parsnip
Protein 2.56g 1.2g Mustard Greens
Fats 0.47g 0.3g Mustard Greens
Carbs 4.51g 17.99g Parsnip
Calories 26kcal 75kcal Parsnip
Sugar 1.41g 4.8g Mustard Greens
Fiber 2g 4.9g Parsnip
Calcium 118mg 36mg Mustard Greens
Iron 0.87mg 0.59mg Mustard Greens
Magnesium 13mg 29mg Parsnip
Phosphorus 42mg 71mg Parsnip
Potassium 162mg 375mg Parsnip
Sodium 9mg 10mg Mustard Greens
Zinc 0.22mg 0.59mg Parsnip
Copper 0.146mg 0.12mg Mustard Greens
Manganese 0.56mg Parsnip
Selenium 0.6µg 1.8µg Parsnip
Vitamin A 12370IU 0IU Mustard Greens
Vitamin A RAE 618µg 0µg Mustard Greens
Vitamin E 1.78mg 1.49mg Mustard Greens
Vitamin C 25.3mg 17mg Mustard Greens
Vitamin B1 0.041mg 0.09mg Parsnip
Vitamin B2 0.063mg 0.05mg Mustard Greens
Vitamin B3 0.433mg 0.7mg Parsnip
Vitamin B5 0.12mg 0.6mg Parsnip
Vitamin B6 0.098mg 0.09mg Mustard Greens
Folate 9µg 67µg Parsnip
Vitamin K 592.7µg 22.5µg Mustard Greens
Saturated Fat 0.012g 0.05g Mustard Greens
Monounsaturated Fat 0.11g 0.112g Parsnip
Polyunsaturated fat 0.046g 0.047g Parsnip

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Parsnip
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
25%
Parsnip
Minerals Daily Need Coverage Score
17%
Mustard Greens
26%
Parsnip

Comparison summary

Which food is richer in minerals?
Parsnip
Parsnip is relatively richer in minerals
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $1.4)
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 3.39g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.038g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 65)
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. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/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.