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  6. Mustard Greens vs. Seaweed

Mustard Greens vs. Seaweed — In-Depth Nutrition Comparison

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What are the main differences between Mustard Greens and Seaweed?

  • Mustard Greens is richer in Vitamin K, Vitamin A RAE, Vitamin C, and Vitamin B6, yet Seaweed is richer in Folate, Magnesium, Iron, Vitamin B5, and Zinc.
  • Mustard Greens's daily need coverage for Vitamin K is 439% higher.
  • Mustard Greens has 103 times more Vitamin A RAE than Seaweed. Mustard Greens has 618µg of Vitamin A RAE, while Seaweed has 6µg.
  • Mustard Greens contains less Sodium.

We used Mustard greens, cooked, boiled, drained, without salt and Seaweed, kelp, raw types in this comparison.

Infographic

Mustard Greens vs Seaweed 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
3
:
6
Seaweed
Seaweed
Contains more Potassium +82%
Contains less Sodium -96.1%
Contains more Copper +12.3%
Contains more Calcium +42.4%
Contains more Iron +227.6%
Contains more Magnesium +830.8%
Contains more Zinc +459.1%
Contains more Selenium +16.7%
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%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Potassium +82%
Contains less Sodium -96.1%
Contains more Copper +12.3%
Contains more Calcium +42.4%
Contains more Iron +227.6%
Contains more Magnesium +830.8%
Contains more Zinc +459.1%
Contains more Selenium +16.7%
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
Seaweed
Seaweed
Contains more Vitamin A +10563.8%
Contains more Vitamin E +104.6%
Contains more Vitamin C +743.3%
Contains more Vitamin B6 +4800%
Contains more Vitamin K +798%
Contains more Vitamin B1 +22%
Contains more Vitamin B2 +138.1%
Contains more Vitamin B5 +435%
Contains more Folate +1900%
Equal in Vitamin B3 - 0.47
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%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin A +10563.8%
Contains more Vitamin E +104.6%
Contains more Vitamin C +743.3%
Contains more Vitamin B6 +4800%
Contains more Vitamin K +798%
Contains more Vitamin B1 +22%
Contains more Vitamin B2 +138.1%
Contains more Vitamin B5 +435%
Contains more Folate +1900%
Equal in Vitamin B3 - 0.47

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
3
Seaweed
Seaweed
Contains more Protein +52.4%
Contains more Water +12.5%
Contains more Fats +19.1%
Contains more Carbs +112.2%
Contains more Other +872.1%
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
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more Protein +52.4%
Contains more Water +12.5%
Contains more Fats +19.1%
Contains more Carbs +112.2%
Contains more Other +872.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Seaweed
Seaweed
Contains less Saturated Fat -95.1%
Contains more Monounsaturated Fat +12.2%
Equal in Polyunsaturated fat - 0.047
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -95.1%
Contains more Monounsaturated Fat +12.2%
Equal in Polyunsaturated fat - 0.047

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 Seaweed
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Seaweed Opinion
Net carbs 2.51g 8.27g Seaweed
Protein 2.56g 1.68g Mustard Greens
Fats 0.47g 0.56g Seaweed
Carbs 4.51g 9.57g Seaweed
Calories 26kcal 43kcal Seaweed
Sugar 1.41g 0.6g Seaweed
Fiber 2g 1.3g Mustard Greens
Calcium 118mg 168mg Seaweed
Iron 0.87mg 2.85mg Seaweed
Magnesium 13mg 121mg Seaweed
Phosphorus 42mg 42mg
Potassium 162mg 89mg Mustard Greens
Sodium 9mg 233mg Mustard Greens
Zinc 0.22mg 1.23mg Seaweed
Copper 0.146mg 0.13mg Mustard Greens
Manganese 0.2mg Seaweed
Selenium 0.6µg 0.7µg Seaweed
Vitamin A 12370IU 116IU Mustard Greens
Vitamin A RAE 618µg 6µg Mustard Greens
Vitamin E 1.78mg 0.87mg Mustard Greens
Vitamin C 25.3mg 3mg Mustard Greens
Vitamin B1 0.041mg 0.05mg Seaweed
Vitamin B2 0.063mg 0.15mg Seaweed
Vitamin B3 0.433mg 0.47mg Seaweed
Vitamin B5 0.12mg 0.642mg Seaweed
Vitamin B6 0.098mg 0.002mg Mustard Greens
Folate 9µg 180µg Seaweed
Vitamin K 592.7µg 66µg Mustard Greens
Tryptophan 0.048mg Seaweed
Threonine 0.055mg Seaweed
Isoleucine 0.076mg Seaweed
Leucine 0.083mg Seaweed
Lysine 0.082mg Seaweed
Methionine 0.025mg Seaweed
Phenylalanine 0.043mg Seaweed
Valine 0.072mg Seaweed
Histidine 0.024mg Seaweed
Saturated Fat 0.012g 0.247g Mustard Greens
Omega-3 - EPA 0g 0.004g Seaweed
Monounsaturated Fat 0.11g 0.098g Mustard Greens
Polyunsaturated fat 0.046g 0.047g Seaweed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Seaweed
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
36%
Seaweed
Minerals Daily Need Coverage Score
17%
Mustard Greens
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.81g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 32)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $1.4)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 224mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.235g)
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.