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  6. Mustard Greens vs. Savoy cabbage

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

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A recap on differences between Mustard Greens and Savoy cabbage

  • Mustard Greens has more Vitamin K, Vitamin A RAE, Vitamin E , Copper, Calcium, and Iron, however, Savoy cabbage is higher in Folate, Vitamin B6, and Vitamin C.
  • Mustard Greens covers your daily Vitamin K needs 437% more than Savoy cabbage.
  • Savoy cabbage contains 12 times less Vitamin A RAE than Mustard Greens. Mustard Greens contains 618µg of Vitamin A RAE, while Savoy cabbage contains 50µg.

Food varieties used in this article are Mustard greens, cooked, boiled, drained, without salt and Cabbage, savoy, raw.

Infographic

Mustard Greens vs Savoy 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
4
:
5
Savoy cabbage
Savoy cabbage
Contains more Calcium +237.1%
Contains more Iron +117.5%
Contains less Sodium -67.9%
Contains more Copper +135.5%
Contains more Magnesium +115.4%
Contains more Potassium +42%
Contains more Zinc +22.7%
Contains more Selenium +50%
Equal in Phosphorus - 42
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Savoy cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 15% 20% 18% 21% 4% 8% 21% 24% 5%
Contains more Calcium +237.1%
Contains more Iron +117.5%
Contains less Sodium -67.9%
Contains more Copper +135.5%
Contains more Magnesium +115.4%
Contains more Potassium +42%
Contains more Zinc +22.7%
Contains more Selenium +50%
Equal in Phosphorus - 42

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
Savoy cabbage
Savoy cabbage
Contains more Vitamin A +1137%
Contains more Vitamin E +947.1%
Contains more Vitamin B2 +110%
Contains more Vitamin B3 +44.3%
Contains more Vitamin K +761.5%
Contains more Vitamin C +22.5%
Contains more Vitamin B1 +70.7%
Contains more Vitamin B5 +55.8%
Contains more Vitamin B6 +93.9%
Contains more Folate +788.9%
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%
Savoy cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 4% 0% 104% 18% 7% 6% 12% 44% 60% 0% 172%
Contains more Vitamin A +1137%
Contains more Vitamin E +947.1%
Contains more Vitamin B2 +110%
Contains more Vitamin B3 +44.3%
Contains more Vitamin K +761.5%
Contains more Vitamin C +22.5%
Contains more Vitamin B1 +70.7%
Contains more Vitamin B5 +55.8%
Contains more Vitamin B6 +93.9%
Contains more Folate +788.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
3
:
2
Savoy cabbage
Savoy cabbage
Contains more Protein +28%
Contains more Fats +370%
Contains more Carbs +35.3%
Contains more Other +17.6%
Equal in Water - 91
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
Savoy cabbage
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more Protein +28%
Contains more Fats +370%
Contains more Carbs +35.3%
Contains more Other +17.6%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Savoy cabbage
Savoy cabbage
Contains more Monounsaturated Fat +1471.4%
Equal in Saturated Fat - 0.013
Equal in Polyunsaturated fat - 0.049
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Savoy cabbage
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.049 g
Contains more Monounsaturated Fat +1471.4%
Equal in Saturated Fat - 0.013
Equal in Polyunsaturated fat - 0.049

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 Savoy cabbage
Rich in minerals ok
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 vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Savoy cabbage Opinion
Net carbs 2.51g 3g Savoy cabbage
Protein 2.56g 2g Mustard Greens
Fats 0.47g 0.1g Mustard Greens
Carbs 4.51g 6.1g Savoy cabbage
Calories 26kcal 27kcal Savoy cabbage
Sugar 1.41g 2.27g Mustard Greens
Fiber 2g 3.1g Savoy cabbage
Calcium 118mg 35mg Mustard Greens
Iron 0.87mg 0.4mg Mustard Greens
Magnesium 13mg 28mg Savoy cabbage
Phosphorus 42mg 42mg
Potassium 162mg 230mg Savoy cabbage
Sodium 9mg 28mg Mustard Greens
Zinc 0.22mg 0.27mg Savoy cabbage
Copper 0.146mg 0.062mg Mustard Greens
Manganese 0.18mg Savoy cabbage
Selenium 0.6µg 0.9µg Savoy cabbage
Vitamin A 12370IU 1000IU Mustard Greens
Vitamin A RAE 618µg 50µg Mustard Greens
Vitamin E 1.78mg 0.17mg Mustard Greens
Vitamin C 25.3mg 31mg Savoy cabbage
Vitamin B1 0.041mg 0.07mg Savoy cabbage
Vitamin B2 0.063mg 0.03mg Mustard Greens
Vitamin B3 0.433mg 0.3mg Mustard Greens
Vitamin B5 0.12mg 0.187mg Savoy cabbage
Vitamin B6 0.098mg 0.19mg Savoy cabbage
Folate 9µg 80µg Savoy cabbage
Vitamin K 592.7µg 68.8µg Mustard Greens
Tryptophan 0.02mg Savoy cabbage
Threonine 0.069mg Savoy cabbage
Isoleucine 0.101mg Savoy cabbage
Leucine 0.103mg Savoy cabbage
Lysine 0.094mg Savoy cabbage
Methionine 0.02mg Savoy cabbage
Phenylalanine 0.064mg Savoy cabbage
Valine 0.085mg Savoy cabbage
Histidine 0.041mg Savoy cabbage
Saturated Fat 0.012g 0.013g Mustard Greens
Monounsaturated Fat 0.11g 0.007g Mustard Greens
Polyunsaturated fat 0.046g 0.049g Savoy cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Savoy 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
40%
Savoy cabbage
Minerals Daily Need Coverage Score
17%
Mustard Greens
14%
Savoy cabbage

Comparison summary

Which food is richer in minerals?
Savoy cabbage
Savoy cabbage is relatively richer in minerals
Which food is cheaper?
Savoy cabbage
Savoy cabbage is cheaper (difference - $1)
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.86g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.001g)
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 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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.