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  6. Mustard Greens vs. Portobello

Mustard Greens vs. Portobello — In-Depth Nutrition Comparison

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The main differences between Mustard Greens and Portobello

  • Mustard Greens has more Vitamin K, Vitamin A RAE, Vitamin C, and Vitamin E , however, Portobello has more Selenium, Vitamin B3, Copper, Vitamin B2, Vitamin B5, and Phosphorus.
  • Daily need coverage for Vitamin K from Mustard Greens is 494% higher.

Food types used in this article are Mustard greens, cooked, boiled, drained, without salt and Mushrooms, portabella, grilled.

Infographic

Mustard Greens vs Portobello 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
3
:
6
Portobello
Portobello
Contains more Calcium +3833.3%
Contains more Iron +117.5%
Contains less Sodium -18.2%
Contains more Phosphorus +221.4%
Contains more Potassium +169.8%
Contains more Zinc +195.5%
Contains more Copper +166.4%
Contains more Selenium +3550%
Equal in Magnesium - 13
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Portobello
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 15% 10% 58% 39% 2% 18% 130% 9% 120%
Contains more Calcium +3833.3%
Contains more Iron +117.5%
Contains less Sodium -18.2%
Contains more Phosphorus +221.4%
Contains more Potassium +169.8%
Contains more Zinc +195.5%
Contains more Copper +166.4%
Contains more Selenium +3550%
Equal in Magnesium - 13

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
4
:
7
Portobello
Portobello
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +75.6%
Contains more Vitamin B2 +539.7%
Contains more Vitamin B3 +1344.6%
Contains more Vitamin B5 +951.7%
Contains more Vitamin B6 +24.5%
Contains more Folate +111.1%
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%
Portobello
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 9% 0% 18% 93% 118% 76% 29% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +75.6%
Contains more Vitamin B2 +539.7%
Contains more Vitamin B3 +1344.6%
Contains more Vitamin B5 +951.7%
Contains more Vitamin B6 +24.5%
Contains more Folate +111.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
3
Portobello
Portobello
Contains more Protein +28.1%
Contains more Fats +23.4%
Contains more Other +52.9%
Equal in Carbs - 4.44
Equal in Water - 90.66
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
Portobello
3% 4% 91%
Protein: 3.28 g
Fats: 0.58 g
Carbs: 4.44 g
Water: 90.66 g
Other: 1.04 g
Contains more Protein +28.1%
Contains more Fats +23.4%
Contains more Other +52.9%
Equal in Carbs - 4.44
Equal in Water - 90.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Portobello
Portobello
Contains less Saturated Fat -81.3%
Contains more Monounsaturated Fat +1122.2%
Contains more Polyunsaturated fat +404.3%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Portobello
21% 3% 76%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.232 g
Contains less Saturated Fat -81.3%
Contains more Monounsaturated Fat +1122.2%
Contains more Polyunsaturated fat +404.3%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Portobello Opinion
Net carbs 2.51g 2.24g Mustard Greens
Protein 2.56g 3.28g Portobello
Fats 0.47g 0.58g Portobello
Carbs 4.51g 4.44g Mustard Greens
Calories 26kcal 29kcal Portobello
Starch 0.43g Portobello
Sugar 1.41g 2.26g Mustard Greens
Fiber 2g 2.2g Portobello
Calcium 118mg 3mg Mustard Greens
Iron 0.87mg 0.4mg Mustard Greens
Magnesium 13mg 13mg
Phosphorus 42mg 135mg Portobello
Potassium 162mg 437mg Portobello
Sodium 9mg 11mg Mustard Greens
Zinc 0.22mg 0.65mg Portobello
Copper 0.146mg 0.389mg Portobello
Manganese 0.067mg Portobello
Selenium 0.6µg 21.9µg Portobello
Vitamin A 12370IU 0IU Mustard Greens
Vitamin A RAE 618µg 0µg Mustard Greens
Vitamin E 1.78mg 0mg Mustard Greens
Vitamin D 0IU 14IU Portobello
Vitamin D 0µg 0.3µg Portobello
Vitamin C 25.3mg 0mg Mustard Greens
Vitamin B1 0.041mg 0.072mg Portobello
Vitamin B2 0.063mg 0.403mg Portobello
Vitamin B3 0.433mg 6.255mg Portobello
Vitamin B5 0.12mg 1.262mg Portobello
Vitamin B6 0.098mg 0.122mg Portobello
Folate 9µg 19µg Portobello
Vitamin K 592.7µg 0µg Mustard Greens
Tryptophan 0.045mg Portobello
Threonine 0.125mg Portobello
Isoleucine 0.09mg Portobello
Leucine 0.15mg Portobello
Lysine 0.11mg Portobello
Methionine 0.035mg Portobello
Phenylalanine 0.1mg Portobello
Valine 0.41mg Portobello
Histidine 0.065mg Portobello
Saturated Fat 0.012g 0.064g Mustard Greens
Monounsaturated Fat 0.11g 0.009g Mustard Greens
Polyunsaturated fat 0.046g 0.232g Portobello
Omega-6 - Linoleic acid 0.232g Portobello

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Portobello
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
30%
Portobello
Minerals Daily Need Coverage Score
17%
Mustard Greens
40%
Portobello

Comparison summary

Which food is lower in glycemic index?
Portobello
Portobello is lower in glycemic index (difference - 32)
Which food is cheaper?
Portobello
Portobello is cheaper (difference - $1.4)
Which food is richer in minerals?
Portobello
Portobello is relatively richer in minerals
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.85g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.052g)
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. Portobello - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169243/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.