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Mustard Greens vs. Pumpkin leaves — In-Depth Nutrition Comparison

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How are mustard Greens and pumpkin leaves different?

  • Mustard Greens is higher in vitamin A, vitamin C, and calcium; however, pumpkin leaves are richer in iron, phosphorus, vitamin B6, potassium, folate, magnesium, and vitamin B2.
  • Daily need coverage for vitamin A for mustard Greens is 58% higher.
  • Mustard Greens contains 3 times more calcium than pumpkin leaves. While mustard Greens contains 118mg of calcium, pumpkin leaves contain only 39mg.

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

Infographic

Mustard Greens vs Pumpkin leaves 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 27% 12% 38% 83% 44% 5.5% 45% 1.4% 46% 4.9%
Contains more CalciumCalcium +202.6%
Contains less SodiumSodium -18.2%
Contains more MagnesiumMagnesium +192.3%
Contains more PotassiumPotassium +169.1%
Contains more IronIron +155.2%
Contains more PhosphorusPhosphorus +147.6%
Contains more SeleniumSelenium +50%
~equal in Copper ~0.133mg
~equal in Zinc ~0.2mg

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 37% 32% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27% 0%
Contains more Vitamin CVitamin C +130%
Contains more Vitamin AVitamin A +537.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +185.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +129.3%
Contains more Vitamin B2Vitamin B2 +103.2%
Contains more Vitamin B3Vitamin B3 +112.5%
Contains more Vitamin B6Vitamin B6 +111.2%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Contains more FatsFats +17.5%
Contains more CarbsCarbs +93.6%
Contains more ProteinProtein +23%
Contains more OtherOther +82.4%
~equal in Water ~92.88g

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
74% 19% 8%
Saturated fat: Sat. Fat 0.207 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.022 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +111.5%
Contains more Poly. FatPolyunsaturated fat +109.1%

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 Pumpkin leaves
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals 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 Pumpkin leaves DV% diff.
Vitamin K 592.7µg 494%
Vitamin A 618µg 97µg 58%
Iron 0.87mg 2.22mg 17%
Vitamin C 25.3mg 11mg 16%
Manganese 0.355mg 15%
Vitamin E 1.78mg 12%
Phosphorus 42mg 104mg 9%
Fiber 2g 8%
Vitamin B6 0.098mg 0.207mg 8%
Calcium 118mg 39mg 8%
Potassium 162mg 436mg 8%
Folate 9µg 36µg 7%
Magnesium 13mg 38mg 6%
Vitamin B2 0.063mg 0.128mg 5%
Vitamin B1 0.041mg 0.094mg 4%
Vitamin B3 0.433mg 0.92mg 3%
Vitamin B5 0.12mg 0.042mg 2%
Copper 0.146mg 0.133mg 1%
Carbs 4.51g 2.33g 1%
Saturated fat 0.012g 0.207g 1%
Selenium 0.6µg 0.9µg 1%
Protein 2.56g 3.15g 1%
Calories 26kcal 19kcal 0%
Fats 0.47g 0.4g 0%
Net carbs 2.51g 2.33g N/A
Sugar 1.41g N/A
Zinc 0.22mg 0.2mg 0%
Sodium 9mg 11mg 0%
Choline 0.4mg 0%
Monounsaturated fat 0.11g 0.052g 0%
Polyunsaturated fat 0.046g 0.022g 0%
Tryptophan 0.041mg 0%
Threonine 0.156mg 0%
Isoleucine 0.156mg 0%
Leucine 0.318mg 0%
Lysine 0.2mg 0%
Methionine 0.054mg 0%
Phenylalanine 0.171mg 0%
Valine 0.181mg 0%
Histidine 0.05mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Pumpkin leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
144%
Mustard Greens
17%
Pumpkin leaves
Minerals Daily Need Coverage Score
17%
Mustard Greens
31%
Pumpkin leaves

Comparison summary

Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 1.41g)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Pumpkin leaves
Pumpkin leaves is cheaper (difference - $1.4)
Which food is richer in minerals?
Pumpkin leaves
Pumpkin leaves is relatively richer in minerals
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 - 0.195g)
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. Pumpkin leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.