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Mustard Greens vs. Quinoa — In-Depth Nutrition Comparison

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How are Mustard Greens and Quinoa different?

  • Mustard Greens is richer in Vitamin K, Vitamin A RAE, Vitamin C, Calcium, and Vitamin E , while Quinoa is higher in Phosphorus, Magnesium, Folate, Zinc, and Iron.
  • Mustard Greens covers your daily need of Vitamin K 494% more than Quinoa.

Mustard greens, cooked, boiled, drained, without salt and Quinoa, cooked types were used in this article.

Infographic

Mustard Greens vs Quinoa 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%
Quinoa
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +594.1%
Contains more MagnesiumMagnesium +392.3%
Contains more IronIron +71.3%
Contains more CopperCopper +31.5%
Contains more ZincZinc +395.5%
Contains more PhosphorusPhosphorus +261.9%
Contains less SodiumSodium -22.2%
Contains more SeleniumSelenium +366.7%
~equal in Potassium ~172mg

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% 742% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Quinoa
5
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 0% 0.3% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +247300%
Contains more Vitamin E Vitamin E +182.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +161%
Contains more Vitamin B2Vitamin B2 +74.6%
Contains more Vitamin B6Vitamin B6 +25.5%
Contains more FolateFolate +366.7%
Contains more CholineCholine +5650%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.412mg
~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
Quinoa
4
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more WaterWater +28.2%
Contains more ProteinProtein +71.9%
Contains more FatsFats +308.5%
Contains more CarbsCarbs +372.3%
Contains more OtherOther +13.2%

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
Quinoa
2
13% 29% 59%
Saturated Fat: Sat. Fat 0.231 g
Monounsaturated Fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated Fat -94.8%
Contains more Mono. FatMonounsaturated Fat +380%
Contains more Poly. FatPolyunsaturated fat +2243.5%

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 Quinoa
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals 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 Quinoa Opinion
Calories 26kcal 120kcal Quinoa
Protein 2.56g 4.4g Quinoa
Fats 0.47g 1.92g Quinoa
Vitamin C 25.3mg 0mg Mustard Greens
Net carbs 2.51g 18.5g Quinoa
Carbs 4.51g 21.3g Quinoa
Magnesium 13mg 64mg Quinoa
Calcium 118mg 17mg Mustard Greens
Potassium 162mg 172mg Quinoa
Iron 0.87mg 1.49mg Quinoa
Sugar 1.41g 0.87g Quinoa
Fiber 2g 2.8g Quinoa
Copper 0.146mg 0.192mg Quinoa
Zinc 0.22mg 1.09mg Quinoa
Starch 17.63g Quinoa
Phosphorus 42mg 152mg Quinoa
Sodium 9mg 7mg Quinoa
Vitamin A 12370IU 5IU Mustard Greens
Vitamin A RAE 618µg 0µg Mustard Greens
Vitamin E 1.78mg 0.63mg Mustard Greens
Manganese 0.631mg Quinoa
Selenium 0.6µg 2.8µg Quinoa
Vitamin B1 0.041mg 0.107mg Quinoa
Vitamin B2 0.063mg 0.11mg Quinoa
Vitamin B3 0.433mg 0.412mg Mustard Greens
Vitamin B5 0.12mg Mustard Greens
Vitamin B6 0.098mg 0.123mg Quinoa
Vitamin K 592.7µg 0µg Mustard Greens
Folate 9µg 42µg Quinoa
Choline 0.4mg 23mg Quinoa
Saturated Fat 0.012g 0.231g Mustard Greens
Monounsaturated Fat 0.11g 0.528g Quinoa
Polyunsaturated fat 0.046g 1.078g Quinoa
Tryptophan 0.052mg Quinoa
Threonine 0.131mg Quinoa
Isoleucine 0.157mg Quinoa
Leucine 0.261mg Quinoa
Lysine 0.239mg Quinoa
Methionine 0.096mg Quinoa
Phenylalanine 0.185mg Quinoa
Valine 0.185mg Quinoa
Histidine 0.127mg Quinoa
Omega-3 - DHA 0g 0.015g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Quinoa
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
186%
Mustard Greens
11%
Quinoa
Minerals Daily Need Coverage Score
17%
Mustard Greens
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 2mg)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $1.4)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.219g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 21)
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.