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Mustard Greens vs. Watercress — In-Depth Nutrition Comparison

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Important differences between Mustard Greens and Watercress

  • Mustard Greens has more Vitamin K, Vitamin A RAE, Iron, Copper, Fiber, and Vitamin E , however, Watercress is richer in Vitamin C.
  • Mustard Greens's daily need coverage for Vitamin K is 286% more.
  • Mustard Greens contains 4 times more Iron than Watercress. Mustard Greens contains 0.87mg of Iron, while Watercress contains 0.2mg.

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

Infographic

Mustard Greens vs Watercress 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.
Contains more Iron +335%
Contains less Sodium -78%
Contains more Zinc +100%
Contains more Copper +89.6%
Contains more Magnesium +61.5%
Contains more Phosphorus +42.9%
Contains more Potassium +103.7%
Contains more Selenium +50%
Equal in Calcium - 120
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +335%
Contains less Sodium -78%
Contains more Zinc +100%
Contains more Copper +89.6%
Contains more Magnesium +61.5%
Contains more Phosphorus +42.9%
Contains more Potassium +103.7%
Contains more Selenium +50%
Equal in Calcium - 120

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.
:
Contains more Vitamin A +287.7%
Contains more Vitamin E +78%
Contains more Vitamin B3 +116.5%
Contains more Vitamin K +137.1%
Contains more Vitamin C +70%
Contains more Vitamin B1 +119.5%
Contains more Vitamin B2 +90.5%
Contains more Vitamin B5 +158.3%
Contains more Vitamin B6 +31.6%
Equal in Folate - 9
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin A +287.7%
Contains more Vitamin E +78%
Contains more Vitamin B3 +116.5%
Contains more Vitamin K +137.1%
Contains more Vitamin C +70%
Contains more Vitamin B1 +119.5%
Contains more Vitamin B2 +90.5%
Contains more Vitamin B5 +158.3%
Contains more Vitamin B6 +31.6%
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +11.3%
Contains more Fats +370%
Contains more Carbs +249.6%
Contains more Other +76.5%
Equal in Water - 95.11
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Protein +11.3%
Contains more Fats +370%
Contains more Carbs +249.6%
Contains more Other +76.5%
Equal in Water - 95.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +1275%
Contains more Polyunsaturated fat +31.4%
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +1275%
Contains more Polyunsaturated fat +31.4%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Watercress Opinion
Net carbs 2.51g 0.79g Mustard Greens
Protein 2.56g 2.3g Mustard Greens
Fats 0.47g 0.1g Mustard Greens
Carbs 4.51g 1.29g Mustard Greens
Calories 26kcal 11kcal Mustard Greens
Sugar 1.41g 0.2g Watercress
Fiber 2g 0.5g Mustard Greens
Calcium 118mg 120mg Watercress
Iron 0.87mg 0.2mg Mustard Greens
Magnesium 13mg 21mg Watercress
Phosphorus 42mg 60mg Watercress
Potassium 162mg 330mg Watercress
Sodium 9mg 41mg Mustard Greens
Zinc 0.22mg 0.11mg Mustard Greens
Copper 0.146mg 0.077mg Mustard Greens
Manganese 0.244mg Watercress
Selenium 0.6µg 0.9µg Watercress
Vitamin A 12370IU 3191IU Mustard Greens
Vitamin A RAE 618µg 160µg Mustard Greens
Vitamin E 1.78mg 1mg Mustard Greens
Vitamin C 25.3mg 43mg Watercress
Vitamin B1 0.041mg 0.09mg Watercress
Vitamin B2 0.063mg 0.12mg Watercress
Vitamin B3 0.433mg 0.2mg Mustard Greens
Vitamin B5 0.12mg 0.31mg Watercress
Vitamin B6 0.098mg 0.129mg Watercress
Folate 9µg 9µg
Vitamin K 592.7µg 250µg Mustard Greens
Tryptophan 0.03mg Watercress
Threonine 0.133mg Watercress
Isoleucine 0.093mg Watercress
Leucine 0.166mg Watercress
Lysine 0.134mg Watercress
Methionine 0.02mg Watercress
Phenylalanine 0.114mg Watercress
Valine 0.137mg Watercress
Histidine 0.04mg Watercress
Saturated Fat 0.012g 0.027g Mustard Greens
Monounsaturated Fat 0.11g 0.008g Mustard Greens
Polyunsaturated fat 0.046g 0.035g Mustard Greens

Which food is preferable for your diet?

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

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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
91%
Watercress
Minerals Daily Need Coverage Score
17%
Mustard Greens
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 1.21g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $1.4)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.015g)
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 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. 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.