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Mustard Greens vs Watercress - In-Depth Nutrition Comparison

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Differences between Mustard Greens and Watercress

  • Mustard Greens are higher than Watercress in Vitamin C, Iron, Fiber, Copper, Vitamin E , and Vitamin K.
  • Mustard Greens' daily need coverage for Vitamin C is 30% higher.
  • Mustard Greens have 8 times more Iron than Watercress. While Mustard Greens have 1.64mg of Iron, Watercress has only 0.2mg.

The food types used in this comparison are Mustard greens, raw and Watercress, raw.

Infographic

Mustard Greens vs Watercress 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +720%
Contains more Potassium +16.4%
Contains more Magnesium +52.4%
Contains more Copper +114.3%
Contains more Zinc +127.3%
Contains less Sodium -51.2%
Equal in Calcium - 120
Equal in Phosphorus - 60
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 35% 34% 23% 56% 7% 25% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 36% 30% 15% 26% 3% 26% 6%
Contains more Iron +720%
Contains more Potassium +16.4%
Contains more Magnesium +52.4%
Contains more Copper +114.3%
Contains more Zinc +127.3%
Contains less Sodium -51.2%
Equal in Calcium - 120
Equal in Phosphorus - 60

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +62.8%
Contains more Vitamin E +101%
Contains more Vitamin B3 +300%
Contains more Vitamin B6 +39.5%
Contains more Folate +33.3%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B5 +47.6%
Equal in Vitamin A - 3191
Equal in Vitamin B2 - 0.12
Equal in Vitamin K - 250
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 234% 182% 41% 0% 20% 26% 15% 13% 42% 0% 644% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 144% 192% 20% 0% 23% 28% 4% 19% 30% 0% 625% 7%
Contains more Vitamin C +62.8%
Contains more Vitamin E +101%
Contains more Vitamin B3 +300%
Contains more Vitamin B6 +39.5%
Contains more Folate +33.3%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B5 +47.6%
Equal in Vitamin A - 3191
Equal in Vitamin B2 - 0.12
Equal in Vitamin K - 250

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
102
Mustard Greens
91
Watercress
Mineral Summary Score
30
Mustard Greens
18
Watercress

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Mustard Greens
14%
Watercress
Carbohydrates
5%
Mustard Greens
1%
Watercress
Fats
2%
Mustard Greens
0%
Watercress

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mustard Greens Watercress
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 1.12g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $1.4)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.017g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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.

All nutrients comparison - raw data values

Nutrient Mustard Greens Watercress Opinion
Calories 27 11 Mustard Greens
Protein 2.86 2.3 Mustard Greens
Fats 0.42 0.1 Mustard Greens
Vitamin C 70 43 Mustard Greens
Carbs 4.67 1.29 Mustard Greens
Cholesterol 0 0
Vitamin D 0 0
Iron 1.64 0.2 Mustard Greens
Calcium 115 120 Watercress
Potassium 384 330 Mustard Greens
Magnesium 32 21 Mustard Greens
Sugar 1.32 0.2 Watercress
Fiber 3.2 0.5 Mustard Greens
Copper 0.165 0.077 Mustard Greens
Zinc 0.25 0.11 Mustard Greens
Starch
Phosphorus 58 60 Watercress
Sodium 20 41 Mustard Greens
Vitamin A 3024 3191 Watercress
Vitamin E 2.01 1 Mustard Greens
Vitamin D 0 0
Vitamin B1 0.08 0.09 Watercress
Vitamin B2 0.11 0.12 Watercress
Vitamin B3 0.8 0.2 Mustard Greens
Vitamin B5 0.21 0.31 Watercress
Vitamin B6 0.18 0.129 Mustard Greens
Vitamin B12 0 0
Vitamin K 257.5 250 Mustard Greens
Folate 12 9 Mustard Greens
Trans Fat 0 0
Saturated Fat 0.01 0.027 Mustard Greens
Monounsaturated Fat 0.092 0.008 Mustard Greens
Polyunsaturated fat 0.038 0.035 Mustard Greens
Tryptophan 0.03 Watercress
Threonine 0.133 Watercress
Isoleucine 0.093 Watercress
Leucine 0.166 Watercress
Lysine 0.134 Watercress
Methionine 0.02 Watercress
Phenylalanine 0.114 Watercress
Valine 0.137 Watercress
Histidine 0.04 Watercress
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.