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  6. Mustard Greens vs. Red potato

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

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How are Mustard Greens and Red potato different?

  • Mustard Greens is higher in Vitamin K, Vitamin A RAE, Vitamin C, Vitamin E , and Calcium, however, Red potato is richer in Potassium, Vitamin B6, and Vitamin B3.
  • Daily need coverage for Vitamin K from Mustard Greens is 492% higher.
  • Mustard Greens contains 618 times more Vitamin A RAE than Red potato. While Mustard Greens contains 618µg of Vitamin A RAE, Red potato contains only 1µg.

Mustard greens, cooked, boiled, drained, without salt and Potatoes, red, flesh and skin, baked are the varieties used in this article.

Infographic

Mustard Greens vs Red potato 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
4
:
6
Red potato
Red potato
Contains more Calcium +1211.1%
Contains more Iron +24.3%
Contains less Sodium -25%
Contains more Magnesium +115.4%
Contains more Phosphorus +71.4%
Contains more Potassium +236.4%
Contains more Zinc +81.8%
Contains more Copper +19.2%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Contains more Calcium +1211.1%
Contains more Iron +24.3%
Contains less Sodium -25%
Contains more Magnesium +115.4%
Contains more Phosphorus +71.4%
Contains more Potassium +236.4%
Contains more Zinc +81.8%
Contains more Copper +19.2%

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 potato
Red potato
Contains more Vitamin A +123600%
Contains more Vitamin E +2125%
Contains more Vitamin C +100.8%
Contains more Vitamin B2 +26%
Contains more Vitamin K +21067.9%
Contains more Vitamin B1 +75.6%
Contains more Vitamin B3 +268.4%
Contains more Vitamin B5 +184.2%
Contains more Vitamin B6 +116.3%
Contains more Folate +200%
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 potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Contains more Vitamin A +123600%
Contains more Vitamin E +2125%
Contains more Vitamin C +100.8%
Contains more Vitamin B2 +26%
Contains more Vitamin K +21067.9%
Contains more Vitamin B1 +75.6%
Contains more Vitamin B3 +268.4%
Contains more Vitamin B5 +184.2%
Contains more Vitamin B6 +116.3%
Contains more Folate +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
3
:
2
Red potato
Red potato
Contains more Protein +11.3%
Contains more Fats +213.3%
Contains more Water +19.7%
Contains more Carbs +334.4%
Contains more Other +89.7%
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 potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more Protein +11.3%
Contains more Fats +213.3%
Contains more Water +19.7%
Contains more Carbs +334.4%
Contains more Other +89.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
3
:
0
Red potato
Red potato
Contains less Saturated Fat -53.8%
Contains more Monounsaturated Fat +5400%
Equal in Polyunsaturated fat - 0.043
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains less Saturated Fat -53.8%
Contains more Monounsaturated Fat +5400%
Equal in Polyunsaturated fat - 0.043

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 potato
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 Red potato Opinion
Net carbs 2.51g 17.79g Red potato
Protein 2.56g 2.3g Mustard Greens
Fats 0.47g 0.15g Mustard Greens
Carbs 4.51g 19.59g Red potato
Calories 26kcal 89kcal Red potato
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 1.41g 1.43g Mustard Greens
Fiber 2g 1.8g Mustard Greens
Calcium 118mg 9mg Mustard Greens
Iron 0.87mg 0.7mg Mustard Greens
Magnesium 13mg 28mg Red potato
Phosphorus 42mg 72mg Red potato
Potassium 162mg 545mg Red potato
Sodium 9mg 12mg Mustard Greens
Zinc 0.22mg 0.4mg Red potato
Copper 0.146mg 0.174mg Red potato
Manganese 0.173mg Red potato
Selenium 0.6µg Mustard Greens
Vitamin A 12370IU 10IU Mustard Greens
Vitamin A RAE 618µg 1µg Mustard Greens
Vitamin E 1.78mg 0.08mg Mustard Greens
Vitamin C 25.3mg 12.6mg Mustard Greens
Vitamin B1 0.041mg 0.072mg Red potato
Vitamin B2 0.063mg 0.05mg Mustard Greens
Vitamin B3 0.433mg 1.595mg Red potato
Vitamin B5 0.12mg 0.341mg Red potato
Vitamin B6 0.098mg 0.212mg Red potato
Folate 9µg 27µg Red potato
Vitamin K 592.7µg 2.8µg Mustard Greens
Tryptophan 0.023mg Red potato
Threonine 0.075mg Red potato
Isoleucine 0.074mg Red potato
Leucine 0.109mg Red potato
Lysine 0.12mg Red potato
Methionine 0.035mg Red potato
Phenylalanine 0.091mg Red potato
Valine 0.115mg Red potato
Histidine 0.039mg Red potato
Saturated Fat 0.012g 0.026g Mustard Greens
Monounsaturated Fat 0.11g 0.002g Mustard Greens
Polyunsaturated fat 0.046g 0.043g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Red potato
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
17%
Red potato
Minerals Daily Need Coverage Score
17%
Mustard Greens
22%
Red potato

Comparison summary

Which food is richer in minerals?
Red potato
Red potato is relatively richer in minerals
Which food is cheaper?
Red potato
Red potato is cheaper (difference - $1.4)
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.02g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 57)
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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.