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Mustard Greens vs. Sweet potato leaves — In-Depth Nutrition Comparison

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What are the main differences between mustard Greens and sweet potato leaves?

  • Mustard Greens is richer in vitamin K, vitamin A, and vitamin C, yet sweet potato leaves are richer in vitamin B2, magnesium, fiber, potassium, vitamin B1, vitamin B6, and phosphorus.
  • Mustard Greens's daily need coverage for vitamin K is 242% higher.
  • Mustard Greens has 3 times more vitamin A than sweet potato leaves. Mustard Greens has 12370IU of vitamin A, while sweet potato leaves have 3778IU.

We used Mustard greens, cooked, boiled, drained, without salt and Sweet potato leaves, raw types in this comparison.

Infographic

Mustard Greens vs Sweet potato leaves infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 50% 23% 45% 36% 0% 0% 35% 0.78% 0% 4.9%
Contains more CalciumCalcium +51.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more MagnesiumMagnesium +438.5%
Contains more PotassiumPotassium +213.6%
Contains more IronIron +11.5%
Contains more PhosphorusPhosphorus +92.9%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +50%
~equal in Manganese ~mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 37% 63% 0% 0% 39% 80% 21% 14% 44% 0% 756% 0% 0%
Contains more Vitamin CVitamin C +130%
Contains more Vitamin AVitamin A +227%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +96.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +280.5%
Contains more Vitamin B2Vitamin B2 +447.6%
Contains more Vitamin B3Vitamin B3 +161%
Contains more Vitamin B5Vitamin B5 +87.5%
Contains more Vitamin B6Vitamin B6 +93.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Sweet potato leaves DV% diff.
Vitamin K 592.7µg 302.2µg 242%
Vitamin A 618µg 189µg 48%
Vitamin B2 0.063mg 0.345mg 22%
Vitamin C 25.3mg 11mg 16%
Copper 0.146mg 16%
Magnesium 13mg 70mg 14%
Fiber 2g 5.3g 13%
Vitamin E 1.78mg 12%
Potassium 162mg 508mg 10%
Vitamin B1 0.041mg 0.156mg 10%
Vitamin B6 0.098mg 0.19mg 7%
Phosphorus 42mg 81mg 6%
Calcium 118mg 78mg 4%
Vitamin B3 0.433mg 1.13mg 4%
Vitamin B5 0.12mg 0.225mg 2%
Folate 9µg 2%
Zinc 0.22mg 2%
Polyunsaturated fat 0.046g 0.228g 1%
Calories 26kcal 42kcal 1%
Selenium 0.6µg 0.9µg 1%
Iron 0.87mg 0.97mg 1%
Carbs 4.51g 8.82g 1%
Protein 2.56g 2.49g 0%
Fats 0.47g 0.51g 0%
Net carbs 2.51g 3.52g N/A
Sugar 1.41g N/A
Sodium 9mg 6mg 0%
Choline 0.4mg 0%
Saturated fat 0.012g 0.111g 0%
Monounsaturated fat 0.11g 0.02g 0%
Tryptophan 0.035mg 0%
Lysine 0.228mg 0%
Methionine 0.086mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
Contains more CarbsCarbs +95.6%
Contains more OtherOther +101.5%
~equal in Protein ~2.49g
~equal in Fats ~0.51g
~equal in Water ~86.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
31% 6% 64%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -89.2%
Contains more Mono. FatMonounsaturated fat +450%
Contains more Poly. FatPolyunsaturated fat +395.7%

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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 potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.