Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Mustard Greens
  5. Compare
  6. Mustard Greens vs. Sweet potato leaves

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

Compare

What are the main differences between Mustard Greens and Sweet potato leaves?

  • Mustard Greens is richer in Vitamin K, Vitamin A RAE, 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 RAE than Sweet potato leaves. Mustard Greens has 618µg of Vitamin A RAE, while Sweet potato leaves have 189µg.

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
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
Sweet potato leaves
Sweet potato leaves
Contains more Calcium +51.3%
Contains more Iron +11.5%
Contains more Magnesium +438.5%
Contains more Phosphorus +92.9%
Contains more Potassium +213.6%
Contains less Sodium -33.3%
Contains more Selenium +50%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Sweet potato leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 37% 50% 35% 45% 1% 0% 0% 0% 5%
Contains more Calcium +51.3%
Contains more Iron +11.5%
Contains more Magnesium +438.5%
Contains more Phosphorus +92.9%
Contains more Potassium +213.6%
Contains less Sodium -33.3%
Contains more Selenium +50%

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
Sweet potato leaves
Sweet potato leaves
Contains more Vitamin A +227.4%
Contains more Vitamin C +130%
Contains more Vitamin K +96.1%
Contains more Vitamin B1 +280.5%
Contains more Vitamin B2 +447.6%
Contains more Vitamin B3 +161%
Contains more Vitamin B5 +87.5%
Contains more Vitamin B6 +93.9%
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%
Sweet potato leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 227% 0% 0% 37% 39% 80% 22% 14% 44% 0% 0% 756%
Contains more Vitamin A +227.4%
Contains more Vitamin C +130%
Contains more Vitamin K +96.1%
Contains more Vitamin B1 +280.5%
Contains more Vitamin B2 +447.6%
Contains more Vitamin B3 +161%
Contains more Vitamin B5 +87.5%
Contains more Vitamin B6 +93.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
3
Sweet potato leaves
Sweet potato leaves
Contains more Carbs +95.6%
Contains more Other +101.5%
Equal in Protein - 2.49
Equal in Fats - 0.51
Equal in Water - 86.81
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 potato leaves
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 Carbs +95.6%
Contains more Other +101.5%
Equal in Protein - 2.49
Equal in Fats - 0.51
Equal in Water - 86.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Sweet potato leaves
Sweet potato leaves
Contains less Saturated Fat -89.2%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +395.7%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Sweet potato leaves
31% 6% 64%
Saturated Fat: 0.111 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.228 g
Contains less Saturated Fat -89.2%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +395.7%

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 potato leaves
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price 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 Sweet potato leaves Opinion
Net carbs 2.51g 3.52g Sweet potato leaves
Protein 2.56g 2.49g Mustard Greens
Fats 0.47g 0.51g Sweet potato leaves
Carbs 4.51g 8.82g Sweet potato leaves
Calories 26kcal 42kcal Sweet potato leaves
Sugar 1.41g Sweet potato leaves
Fiber 2g 5.3g Sweet potato leaves
Calcium 118mg 78mg Mustard Greens
Iron 0.87mg 0.97mg Sweet potato leaves
Magnesium 13mg 70mg Sweet potato leaves
Phosphorus 42mg 81mg Sweet potato leaves
Potassium 162mg 508mg Sweet potato leaves
Sodium 9mg 6mg Sweet potato leaves
Zinc 0.22mg Mustard Greens
Copper 0.146mg Mustard Greens
Selenium 0.6µg 0.9µg Sweet potato leaves
Vitamin A 12370IU 3778IU Mustard Greens
Vitamin A RAE 618µg 189µg Mustard Greens
Vitamin E 1.78mg Mustard Greens
Vitamin C 25.3mg 11mg Mustard Greens
Vitamin B1 0.041mg 0.156mg Sweet potato leaves
Vitamin B2 0.063mg 0.345mg Sweet potato leaves
Vitamin B3 0.433mg 1.13mg Sweet potato leaves
Vitamin B5 0.12mg 0.225mg Sweet potato leaves
Vitamin B6 0.098mg 0.19mg Sweet potato leaves
Folate 9µg Mustard Greens
Vitamin K 592.7µg 302.2µg Mustard Greens
Tryptophan 0.035mg Sweet potato leaves
Lysine 0.228mg Sweet potato leaves
Methionine 0.086mg Sweet potato leaves
Saturated Fat 0.012g 0.111g Mustard Greens
Monounsaturated Fat 0.11g 0.02g Mustard Greens
Polyunsaturated fat 0.046g 0.228g Sweet potato leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Sweet potato leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Mustard Greens
Mustard Greens vs True morels
True morels
Mustard Greens
Mustard Greens vs Shiitake
Shiitake
Mustard Greens
Mustard Greens vs Cream of mushroom soup
Cream of mushroom soup
Sweet potato leaves
Sweet potato leaves vs Pumpkin leaves
Pumpkin leaves
Sweet potato leaves
Sweet potato leaves vs Taro leaves
Taro leaves
Sweet potato leaves
Sweet potato leaves vs Grape leaves
Grape leaves

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
101%
Sweet potato leaves
Minerals Daily Need Coverage Score
17%
Mustard Greens
20%
Sweet potato leaves

Comparison summary

Which food is lower in Sugar?
Sweet potato leaves
Sweet potato leaves is lower in Sugar (difference - 1.41g)
Which food contains less Sodium?
Sweet potato leaves
Sweet potato leaves contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Sweet potato leaves
Sweet potato leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Sweet potato leaves
Sweet potato leaves is cheaper (difference - $1.4)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.099g)
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. 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.