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  6. Mustard Greens vs. Sweet onion

Mustard Greens vs. Sweet onion — In-Depth Nutrition Comparison

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A recap on differences between Mustard Greens and Sweet onion

  • Sweet onion has less Vitamin K, Vitamin A RAE, Vitamin C, Vitamin E , Copper, Calcium, and Iron.
  • Mustard Greens covers your daily Vitamin K needs 494% more than Sweet onion.
  • Mustard Greens has less Sugar.

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

Infographic

Mustard Greens vs Sweet onion 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
8
:
2
Sweet onion
Sweet onion
Contains more Calcium +490%
Contains more Iron +234.6%
Contains more Magnesium +44.4%
Contains more Phosphorus +55.6%
Contains more Potassium +36.1%
Contains more Zinc +69.2%
Contains more Copper +160.7%
Contains more Selenium +20%
Contains less Sodium -11.1%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Sweet onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 7% 12% 11% 2% 4% 19% 10% 3%
Contains more Calcium +490%
Contains more Iron +234.6%
Contains more Magnesium +44.4%
Contains more Phosphorus +55.6%
Contains more Potassium +36.1%
Contains more Zinc +69.2%
Contains more Copper +160.7%
Contains more Selenium +20%
Contains less Sodium -11.1%

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
8
:
2
Sweet onion
Sweet onion
Contains more Vitamin A +1236900%
Contains more Vitamin E +8800%
Contains more Vitamin C +427.1%
Contains more Vitamin B2 +215%
Contains more Vitamin B3 +225.6%
Contains more Vitamin B5 +22.4%
Contains more Vitamin K +197466.7%
Contains more Vitamin B6 +32.7%
Contains more Folate +155.6%
Equal in Vitamin B1 - 0.041
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%
Sweet onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 16% 11% 5% 3% 6% 30% 18% 0% 1%
Contains more Vitamin A +1236900%
Contains more Vitamin E +8800%
Contains more Vitamin C +427.1%
Contains more Vitamin B2 +215%
Contains more Vitamin B3 +225.6%
Contains more Vitamin B5 +22.4%
Contains more Vitamin K +197466.7%
Contains more Vitamin B6 +32.7%
Contains more Folate +155.6%
Equal in Vitamin B1 - 0.041

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
4
:
1
Sweet onion
Sweet onion
Contains more Protein +220%
Contains more Fats +487.5%
Contains more Other +106.1%
Contains more Carbs +67.4%
Equal in Water - 91.24
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
Sweet onion
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more Protein +220%
Contains more Fats +487.5%
Contains more Other +106.1%
Contains more Carbs +67.4%
Equal in Water - 91.24

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Sweet onion Opinion
Net carbs 2.51g 6.65g Sweet onion
Protein 2.56g 0.8g Mustard Greens
Fats 0.47g 0.08g Mustard Greens
Carbs 4.51g 7.55g Sweet onion
Calories 26kcal 32kcal Sweet onion
Fructose 2.02g Sweet onion
Sugar 1.41g 5.02g Mustard Greens
Fiber 2g 0.9g Mustard Greens
Calcium 118mg 20mg Mustard Greens
Iron 0.87mg 0.26mg Mustard Greens
Magnesium 13mg 9mg Mustard Greens
Phosphorus 42mg 27mg Mustard Greens
Potassium 162mg 119mg Mustard Greens
Sodium 9mg 8mg Sweet onion
Zinc 0.22mg 0.13mg Mustard Greens
Copper 0.146mg 0.056mg Mustard Greens
Manganese 0.076mg Sweet onion
Selenium 0.6µg 0.5µg Mustard Greens
Vitamin A 12370IU 1IU Mustard Greens
Vitamin A RAE 618µg 0µg Mustard Greens
Vitamin E 1.78mg 0.02mg Mustard Greens
Vitamin C 25.3mg 4.8mg Mustard Greens
Vitamin B1 0.041mg 0.041mg
Vitamin B2 0.063mg 0.02mg Mustard Greens
Vitamin B3 0.433mg 0.133mg Mustard Greens
Vitamin B5 0.12mg 0.098mg Mustard Greens
Vitamin B6 0.098mg 0.13mg Sweet onion
Folate 9µg 23µg Sweet onion
Vitamin K 592.7µg 0.3µg Mustard Greens
Tryptophan 0.009mg Sweet onion
Threonine 0.018mg Sweet onion
Isoleucine 0.014mg Sweet onion
Leucine 0.025mg Sweet onion
Lysine 0.033mg Sweet onion
Methionine 0.009mg Sweet onion
Phenylalanine 0.024mg Sweet onion
Valine 0.02mg Sweet onion
Histidine 0.011mg Sweet onion
Saturated Fat 0.012g Sweet onion
Monounsaturated Fat 0.11g Mustard Greens
Polyunsaturated fat 0.046g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Sweet onion
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
7%
Sweet onion
Minerals Daily Need Coverage Score
17%
Mustard Greens
8%
Sweet onion

Comparison summary

Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Sweet onion
Sweet onion is lower in glycemic index (difference - 32)
Which food is cheaper?
Sweet onion
Sweet onion is cheaper (difference - $1.4)
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 3.61g)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.