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  6. Mustard Greens vs. Summer squash

Mustard Greens vs. Summer squash — In-Depth Nutrition Comparison

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Important differences between Mustard Greens and Summer squash

  • Mustard Greens has more Vitamin K, Vitamin A RAE, Vitamin E , Copper, Calcium, Vitamin C, and Iron, however, Summer squash is richer in Vitamin B6, and Vitamin B2.
  • Mustard Greens's daily need coverage for Vitamin K is 491% more.
  • Mustard Greens contains 62 times more Vitamin A RAE than Summer squash. Mustard Greens contains 618µg of Vitamin A RAE, while Summer squash contains 10µg.

The food varieties used in the comparison are Mustard greens, cooked, boiled, drained, without salt and Squash, summer, all varieties, raw.

Infographic

Mustard Greens vs Summer squash 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
:
5
Summer squash
Summer squash
Contains more Calcium +686.7%
Contains more Iron +148.6%
Contains more Phosphorus +10.5%
Contains more Copper +186.3%
Contains more Selenium +200%
Contains more Magnesium +30.8%
Contains more Potassium +61.7%
Contains less Sodium -77.8%
Contains more Zinc +31.8%
Equal in Phosphorus - 38
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +686.7%
Contains more Iron +148.6%
Contains more Phosphorus +10.5%
Contains more Copper +186.3%
Contains more Selenium +200%
Contains more Magnesium +30.8%
Contains more Potassium +61.7%
Contains less Sodium -77.8%
Contains more Zinc +31.8%
Equal in Phosphorus - 38

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
Summer squash
Summer squash
Contains more Vitamin A +6085%
Contains more Vitamin E +1383.3%
Contains more Vitamin C +48.8%
Contains more Vitamin K +19656.7%
Contains more Vitamin B1 +17.1%
Contains more Vitamin B2 +125.4%
Contains more Vitamin B3 +12.5%
Contains more Vitamin B5 +29.2%
Contains more Vitamin B6 +122.4%
Contains more Folate +222.2%
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%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +6085%
Contains more Vitamin E +1383.3%
Contains more Vitamin C +48.8%
Contains more Vitamin K +19656.7%
Contains more Vitamin B1 +17.1%
Contains more Vitamin B2 +125.4%
Contains more Vitamin B3 +12.5%
Contains more Vitamin B5 +29.2%
Contains more Vitamin B6 +122.4%
Contains more Folate +222.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
4
:
1
Summer squash
Summer squash
Contains more Protein +111.6%
Contains more Fats +161.1%
Contains more Carbs +34.6%
Equal in Water - 94.64
Equal in Other - 0.62
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
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +111.6%
Contains more Fats +161.1%
Contains more Carbs +34.6%
Equal in Water - 94.64
Equal in Other - 0.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Summer squash
Summer squash
Contains less Saturated Fat -72.7%
Contains more Monounsaturated Fat +587.5%
Contains more Polyunsaturated fat +93.5%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains less Saturated Fat -72.7%
Contains more Monounsaturated Fat +587.5%
Contains more Polyunsaturated fat +93.5%

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 Summer squash
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar 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 Summer squash Opinion
Net carbs 2.51g 2.25g Mustard Greens
Protein 2.56g 1.21g Mustard Greens
Fats 0.47g 0.18g Mustard Greens
Carbs 4.51g 3.35g Mustard Greens
Calories 26kcal 16kcal Mustard Greens
Fructose 0.95g Summer squash
Sugar 1.41g 2.2g Mustard Greens
Fiber 2g 1.1g Mustard Greens
Calcium 118mg 15mg Mustard Greens
Iron 0.87mg 0.35mg Mustard Greens
Magnesium 13mg 17mg Summer squash
Phosphorus 42mg 38mg Mustard Greens
Potassium 162mg 262mg Summer squash
Sodium 9mg 2mg Summer squash
Zinc 0.22mg 0.29mg Summer squash
Copper 0.146mg 0.051mg Mustard Greens
Manganese 0.175mg Summer squash
Selenium 0.6µg 0.2µg Mustard Greens
Vitamin A 12370IU 200IU Mustard Greens
Vitamin A RAE 618µg 10µg Mustard Greens
Vitamin E 1.78mg 0.12mg Mustard Greens
Vitamin C 25.3mg 17mg Mustard Greens
Vitamin B1 0.041mg 0.048mg Summer squash
Vitamin B2 0.063mg 0.142mg Summer squash
Vitamin B3 0.433mg 0.487mg Summer squash
Vitamin B5 0.12mg 0.155mg Summer squash
Vitamin B6 0.098mg 0.218mg Summer squash
Folate 9µg 29µg Summer squash
Vitamin K 592.7µg 3µg Mustard Greens
Tryptophan 0.011mg Summer squash
Threonine 0.028mg Summer squash
Isoleucine 0.042mg Summer squash
Leucine 0.069mg Summer squash
Lysine 0.065mg Summer squash
Methionine 0.017mg Summer squash
Phenylalanine 0.041mg Summer squash
Valine 0.053mg Summer squash
Histidine 0.025mg Summer squash
Saturated Fat 0.012g 0.044g Mustard Greens
Monounsaturated Fat 0.11g 0.016g Mustard Greens
Polyunsaturated fat 0.046g 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Summer squash
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
18%
Summer squash
Minerals Daily Need Coverage Score
17%
Mustard Greens
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $1.4)
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.79g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.032g)
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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.