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. Welsh onion

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

Compare

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.
Mustard Greens
Mustard Greens
3
:
6
Welsh onion
Welsh onion
Contains more Calcium +555.6%
Contains less Sodium -47.1%
Contains more Copper +108.6%
Contains more Iron +40.2%
Contains more Magnesium +76.9%
Contains more Phosphorus +16.7%
Contains more Potassium +30.9%
Contains more Zinc +136.4%
Equal in Selenium - 0.6
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Calcium +555.6%
Contains less Sodium -47.1%
Contains more Copper +108.6%
Contains more Iron +40.2%
Contains more Magnesium +76.9%
Contains more Phosphorus +16.7%
Contains more Potassium +30.9%
Contains more Zinc +136.4%
Equal in Selenium - 0.6

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
Welsh onion
Welsh onion
Contains more Vitamin A +966.4%
Contains more Vitamin E +249%
Contains more Vitamin B6 +36.1%
Contains more Vitamin K +206.5%
Contains more Vitamin B1 +22%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B5 +40.8%
Contains more Folate +77.8%
Equal in Vitamin C - 27
Equal in Vitamin B3 - 0.4
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%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin A +966.4%
Contains more Vitamin E +249%
Contains more Vitamin B6 +36.1%
Contains more Vitamin K +206.5%
Contains more Vitamin B1 +22%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B5 +40.8%
Contains more Folate +77.8%
Equal in Vitamin C - 27
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
3
:
2
Welsh onion
Welsh onion
Contains more Protein +34.7%
Contains more Fats +17.5%
Contains more Carbs +44.1%
Equal in Water - 90.5
Equal in Other - 0.7
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
Welsh onion
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 Protein +34.7%
Contains more Fats +17.5%
Contains more Carbs +44.1%
Equal in Water - 90.5
Equal in Other - 0.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Welsh onion
Welsh onion
Contains less Saturated Fat -82.1%
Contains more Monounsaturated Fat +96.4%
Contains more Polyunsaturated fat +239.1%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains less Saturated Fat -82.1%
Contains more Monounsaturated Fat +96.4%
Contains more Polyunsaturated 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
Net carbs 2.51g 4.1g Welsh onion
Protein 2.56g 1.9g Mustard Greens
Fats 0.47g 0.4g Mustard Greens
Carbs 4.51g 6.5g Welsh onion
Calories 26kcal 34kcal Welsh onion
Sugar 1.41g 2.18g Mustard Greens
Fiber 2g 2.4g Welsh onion
Calcium 118mg 18mg Mustard Greens
Iron 0.87mg 1.22mg Welsh onion
Magnesium 13mg 23mg Welsh onion
Phosphorus 42mg 49mg Welsh onion
Potassium 162mg 212mg Welsh onion
Sodium 9mg 17mg Mustard Greens
Zinc 0.22mg 0.52mg Welsh onion
Copper 0.146mg 0.07mg Mustard Greens
Manganese 0.137mg Welsh onion
Selenium 0.6µg 0.6µg
Vitamin A 12370IU 1160IU Mustard Greens
Vitamin A RAE 618µg Mustard Greens
Vitamin E 1.78mg 0.51mg Mustard Greens
Vitamin C 25.3mg 27mg Welsh onion
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
Folate 9µg 16µg Welsh onion
Vitamin K 592.7µg 193.4µg Mustard Greens
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
Saturated Fat 0.012g 0.067g Mustard Greens
Monounsaturated Fat 0.11g 0.056g Mustard Greens
Polyunsaturated fat 0.046g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Welsh onion
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
Welsh onion
Welsh onion vs Onion
Onion
Welsh onion
Welsh onion vs Coriander
Coriander
Welsh onion
Welsh onion vs Garlic
Garlic

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
61%
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.