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  6. Mustard Greens vs. Red cabbage

Mustard Greens vs. Red cabbage — In-Depth Nutrition Comparison

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Summary of differences between Mustard Greens and Red cabbage

  • Mustard Greens has more Vitamin K, Vitamin A RAE, Copper, Vitamin E , and Calcium, while Red cabbage has more Vitamin C, and Vitamin B6.
  • Mustard Greens covers your daily need of Vitamin K 462% more than Red cabbage.
  • Mustard Greens contains 16 times more Vitamin E than Red cabbage. While Mustard Greens contains 1.78mg of Vitamin E , Red cabbage contains only 0.11mg.
  • The amount of Sugar in Mustard Greens is lower.

These are the specific foods used in this comparison Mustard greens, cooked, boiled, drained, without salt and Cabbage, red, raw.

Infographic

Mustard Greens vs Red cabbage 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
5
:
3
Red cabbage
Red cabbage
Contains more Calcium +162.2%
Contains more Phosphorus +40%
Contains less Sodium -66.7%
Contains more Copper +758.8%
Contains more Magnesium +23.1%
Contains more Potassium +50%
Equal in Iron - 0.8
Equal in Zinc - 0.22
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%
Red cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 30% 12% 13% 22% 4% 6% 6% 32% 4%
Contains more Calcium +162.2%
Contains more Phosphorus +40%
Contains less Sodium -66.7%
Contains more Copper +758.8%
Contains more Magnesium +23.1%
Contains more Potassium +50%
Equal in Iron - 0.8
Equal in Zinc - 0.22
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
4
:
6
Red cabbage
Red cabbage
Contains more Vitamin A +1008.4%
Contains more Vitamin E +1518.2%
Contains more Vitamin K +1451.6%
Contains more Vitamin C +125.3%
Contains more Vitamin B1 +56.1%
Contains more Vitamin B5 +22.5%
Contains more Vitamin B6 +113.3%
Contains more Folate +100%
Equal in Vitamin B2 - 0.069
Equal in Vitamin B3 - 0.418
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%
Red cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 3% 0% 190% 16% 16% 8% 9% 49% 14% 0% 96%
Contains more Vitamin A +1008.4%
Contains more Vitamin E +1518.2%
Contains more Vitamin K +1451.6%
Contains more Vitamin C +125.3%
Contains more Vitamin B1 +56.1%
Contains more Vitamin B5 +22.5%
Contains more Vitamin B6 +113.3%
Contains more Folate +100%
Equal in Vitamin B2 - 0.069
Equal in Vitamin B3 - 0.418

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
4
:
1
Red cabbage
Red cabbage
Contains more Protein +79%
Contains more Fats +193.8%
Contains more Carbs +63.4%
Equal in Water - 90.39
Equal in Other - 0.65
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
Red cabbage
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more Protein +79%
Contains more Fats +193.8%
Contains more Carbs +63.4%
Equal in Water - 90.39
Equal in Other - 0.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Red cabbage
Red cabbage
Contains less Saturated Fat -42.9%
Contains more Monounsaturated Fat +816.7%
Contains more Polyunsaturated fat +73.9%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Red cabbage
19% 11% 71%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.08 g
Contains less Saturated Fat -42.9%
Contains more Monounsaturated Fat +816.7%
Contains more Polyunsaturated fat +73.9%

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 Red cabbage
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Red cabbage Opinion
Net carbs 2.51g 5.27g Red cabbage
Protein 2.56g 1.43g Mustard Greens
Fats 0.47g 0.16g Mustard Greens
Carbs 4.51g 7.37g Red cabbage
Calories 26kcal 31kcal Red cabbage
Fructose 1.48g Red cabbage
Sugar 1.41g 3.83g Mustard Greens
Fiber 2g 2.1g Red cabbage
Calcium 118mg 45mg Mustard Greens
Iron 0.87mg 0.8mg Mustard Greens
Magnesium 13mg 16mg Red cabbage
Phosphorus 42mg 30mg Mustard Greens
Potassium 162mg 243mg Red cabbage
Sodium 9mg 27mg Mustard Greens
Zinc 0.22mg 0.22mg
Copper 0.146mg 0.017mg Mustard Greens
Manganese 0.243mg Red cabbage
Selenium 0.6µg 0.6µg
Vitamin A 12370IU 1116IU Mustard Greens
Vitamin A RAE 618µg 56µg Mustard Greens
Vitamin E 1.78mg 0.11mg Mustard Greens
Vitamin C 25.3mg 57mg Red cabbage
Vitamin B1 0.041mg 0.064mg Red cabbage
Vitamin B2 0.063mg 0.069mg Red cabbage
Vitamin B3 0.433mg 0.418mg Mustard Greens
Vitamin B5 0.12mg 0.147mg Red cabbage
Vitamin B6 0.098mg 0.209mg Red cabbage
Folate 9µg 18µg Red cabbage
Vitamin K 592.7µg 38.2µg Mustard Greens
Tryptophan 0.012mg Red cabbage
Threonine 0.039mg Red cabbage
Isoleucine 0.034mg Red cabbage
Leucine 0.046mg Red cabbage
Lysine 0.049mg Red cabbage
Methionine 0.014mg Red cabbage
Phenylalanine 0.036mg Red cabbage
Valine 0.048mg Red cabbage
Histidine 0.024mg Red cabbage
Saturated Fat 0.012g 0.021g Mustard Greens
Monounsaturated Fat 0.11g 0.012g Mustard Greens
Polyunsaturated fat 0.046g 0.08g Red cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Red cabbage
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
39%
Red cabbage
Minerals Daily Need Coverage Score
17%
Mustard Greens
14%
Red cabbage

Comparison summary

Which food is cheaper?
Red cabbage
Red cabbage is cheaper (difference - $1.1)
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 2.42g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.009g)
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 minerals?
?
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.
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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.