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  6. Mustard Greens vs. Red leaf lettuce

Mustard Greens vs. Red leaf lettuce — In-Depth Nutrition Comparison

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How are Mustard Greens and Red leaf lettuce different?

  • Mustard Greens is richer in Vitamin K, Vitamin A RAE, Vitamin C, Copper, Vitamin E , and Calcium, while Red leaf lettuce is higher in Folate.
  • Mustard Greens covers your daily need of Vitamin K 377% more than Red leaf lettuce.
  • Mustard Greens contains 12 times more Vitamin E than Red leaf lettuce. Mustard Greens contains 1.78mg of Vitamin E , while Red leaf lettuce contains 0.15mg.

Mustard greens, cooked, boiled, drained, without salt and Lettuce, red leaf, raw types were used in this article.

Infographic

Mustard Greens vs Red leaf lettuce 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
6
:
4
Red leaf lettuce
Red leaf lettuce
Contains more Calcium +257.6%
Contains more Phosphorus +50%
Contains less Sodium -64%
Contains more Copper +421.4%
Contains more Iron +37.9%
Contains more Potassium +15.4%
Contains more Selenium +150%
Equal in Magnesium - 12
Equal in Zinc - 0.2
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Calcium +257.6%
Contains more Phosphorus +50%
Contains less Sodium -64%
Contains more Copper +421.4%
Contains more Iron +37.9%
Contains more Potassium +15.4%
Contains more Selenium +150%
Equal in Magnesium - 12
Equal in Zinc - 0.2

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
5
:
5
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin A +65.1%
Contains more Vitamin E +1086.7%
Contains more Vitamin C +583.8%
Contains more Vitamin B3 +34.9%
Contains more Vitamin K +322.5%
Contains more Vitamin B1 +56.1%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B5 +20%
Contains more Folate +300%
Equal in Vitamin B6 - 0.1
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%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin A +65.1%
Contains more Vitamin E +1086.7%
Contains more Vitamin C +583.8%
Contains more Vitamin B3 +34.9%
Contains more Vitamin K +322.5%
Contains more Vitamin B1 +56.1%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B5 +20%
Contains more Folate +300%
Equal in Vitamin B6 - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
4
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Protein +92.5%
Contains more Fats +113.6%
Contains more Carbs +99.6%
Contains more Other +23.6%
Equal in Water - 95.64
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 leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Protein +92.5%
Contains more Fats +113.6%
Contains more Carbs +99.6%
Contains more Other +23.6%
Equal in Water - 95.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Red leaf lettuce
Red leaf lettuce
Contains less Saturated Fat -29.4%
Contains more Monounsaturated Fat +2100%
Contains more Polyunsaturated fat +56.5%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains less Saturated Fat -29.4%
Contains more Monounsaturated Fat +2100%
Contains more Polyunsaturated fat +56.5%

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 Red leaf lettuce
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Red leaf lettuce Opinion
Net carbs 2.51g 1.36g Mustard Greens
Protein 2.56g 1.33g Mustard Greens
Fats 0.47g 0.22g Mustard Greens
Carbs 4.51g 2.26g Mustard Greens
Calories 26kcal 16kcal Mustard Greens
Fructose 0.28g Red leaf lettuce
Sugar 1.41g 0.48g Red leaf lettuce
Fiber 2g 0.9g Mustard Greens
Calcium 118mg 33mg Mustard Greens
Iron 0.87mg 1.2mg Red leaf lettuce
Magnesium 13mg 12mg Mustard Greens
Phosphorus 42mg 28mg Mustard Greens
Potassium 162mg 187mg Red leaf lettuce
Sodium 9mg 25mg Mustard Greens
Zinc 0.22mg 0.2mg Mustard Greens
Copper 0.146mg 0.028mg Mustard Greens
Manganese 0.203mg Red leaf lettuce
Selenium 0.6µg 1.5µg Red leaf lettuce
Vitamin A 12370IU 7492IU Mustard Greens
Vitamin A RAE 618µg 375µg Mustard Greens
Vitamin E 1.78mg 0.15mg Mustard Greens
Vitamin C 25.3mg 3.7mg Mustard Greens
Vitamin B1 0.041mg 0.064mg Red leaf lettuce
Vitamin B2 0.063mg 0.077mg Red leaf lettuce
Vitamin B3 0.433mg 0.321mg Mustard Greens
Vitamin B5 0.12mg 0.144mg Red leaf lettuce
Vitamin B6 0.098mg 0.1mg Red leaf lettuce
Folate 9µg 36µg Red leaf lettuce
Vitamin K 592.7µg 140.3µg Mustard Greens
Tryptophan 0.022mg Red leaf lettuce
Threonine 0.048mg Red leaf lettuce
Isoleucine 0.038mg Red leaf lettuce
Leucine 0.07mg Red leaf lettuce
Lysine 0.045mg Red leaf lettuce
Methionine 0.016mg Red leaf lettuce
Phenylalanine 0.067mg Red leaf lettuce
Valine 0.048mg Red leaf lettuce
Histidine 0.019mg Red leaf lettuce
Saturated Fat 0.012g 0.017g Mustard Greens
Monounsaturated Fat 0.11g 0.005g Mustard Greens
Polyunsaturated fat 0.046g 0.072g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Red leaf lettuce
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
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
17%
Mustard Greens
14%
Red leaf lettuce

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.93g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 32)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $1.4)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.005g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.