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  6. Mustard Greens vs. Welsh onion

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

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The main differences between Mustard Greens and Welsh onion

  • Welsh onion contains less Vitamin K, Calcium, Vitamin E, and Copper than Mustard Greens.
  • Daily need coverage for Vitamin K from Mustard Greens is 333% higher.
  • Welsh onion has 7 times less Calcium than Mustard Greens. Mustard Greens has 118mg of Calcium, while Welsh onion has 18mg.

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

Infographic

Mustard Greens vs Welsh 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.
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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more CalciumCalcium +555.6%
Contains more CopperCopper +108.6%
Contains less SodiumSodium -47.1%
Contains more MagnesiumMagnesium +76.9%
Contains more PotassiumPotassium +30.9%
Contains more IronIron +40.2%
Contains more ZincZinc +136.4%
Contains more PhosphorusPhosphorus +16.7%
~equal in Selenium ~0.6µg

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% 742% 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 90% 70% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +966.4%
Contains more Vitamin EVitamin E +249%
Contains more Vitamin B6Vitamin B6 +36.1%
Contains more Vitamin KVitamin K +206.5%
Contains more Vitamin B1Vitamin B1 +22%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B5Vitamin B5 +40.8%
Contains more FolateFolate +77.8%
Contains more CholineCholine +1225%
~equal in Vitamin C ~27mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

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% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +34.7%
Contains more FatsFats +17.5%
Contains more CarbsCarbs +44.1%
~equal in Water ~90.5g
~equal in Other ~0.7g

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
24% 20% 56%
Saturated Fat: Sat. Fat 0.067 g
Monounsaturated Fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains less Sat. FatSaturated Fat -82.1%
Contains more Mono. FatMonounsaturated Fat +96.4%
Contains more Poly. FatPolyunsaturated fat +239.1%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Welsh onion Opinion
Calories 26kcal 34kcal Welsh onion
Protein 2.56g 1.9g Mustard Greens
Fats 0.47g 0.4g Mustard Greens
Vitamin C 25.3mg 27mg Welsh onion
Net carbs 2.51g 4.1g Welsh onion
Carbs 4.51g 6.5g Welsh onion
Magnesium 13mg 23mg Welsh onion
Calcium 118mg 18mg Mustard Greens
Potassium 162mg 212mg Welsh onion
Iron 0.87mg 1.22mg Welsh onion
Sugar 1.41g 2.18g Mustard Greens
Fiber 2g 2.4g Welsh onion
Copper 0.146mg 0.07mg Mustard Greens
Zinc 0.22mg 0.52mg Welsh onion
Phosphorus 42mg 49mg Welsh onion
Sodium 9mg 17mg Mustard Greens
Vitamin A 12370IU 1160IU Mustard Greens
Vitamin A 618µg Mustard Greens
Vitamin E 1.78mg 0.51mg Mustard Greens
Manganese 0.137mg Welsh onion
Selenium 0.6µg 0.6µg
Vitamin B1 0.041mg 0.05mg Welsh onion
Vitamin B2 0.063mg 0.09mg Welsh onion
Vitamin B3 0.433mg 0.4mg Mustard Greens
Vitamin B5 0.12mg 0.169mg Welsh onion
Vitamin B6 0.098mg 0.072mg Mustard Greens
Vitamin K 592.7µg 193.4µg Mustard Greens
Folate 9µg 16µg Welsh onion
Choline 0.4mg 5.3mg Welsh onion
Saturated Fat 0.012g 0.067g Mustard Greens
Monounsaturated Fat 0.11g 0.056g Mustard Greens
Polyunsaturated fat 0.046g 0.156g Welsh onion
Tryptophan 0.021mg Welsh onion
Threonine 0.074mg Welsh onion
Isoleucine 0.081mg Welsh onion
Leucine 0.113mg Welsh onion
Lysine 0.095mg Welsh onion
Methionine 0.021mg Welsh onion
Phenylalanine 0.061mg Welsh onion
Valine 0.084mg Welsh onion
Histidine 0.033mg Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Welsh onion
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
186%
Mustard Greens
57%
Welsh onion
Minerals Daily Need Coverage Score
17%
Mustard Greens
17%
Welsh onion

Comparison summary

Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $1.2)
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.77g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.055g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.