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 for 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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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 AVitamin A | +∞% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
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
Saturated fat:
Sat. Fat
0.012 g
Monounsaturated fat:
Mono. Fat
0.11 g
Polyunsaturated fat:
Poly. Fat
0.046 g
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.
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| Rich in minerals |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 592.7µg | 193.4µg | 333% |
| Vitamin A | 618µg | 69% | |
| Calcium | 118mg | 18mg | 10% |
| Copper | 0.146mg | 0.07mg | 8% |
| Vitamin E | 1.78mg | 0.51mg | 8% |
| Manganese | 0.137mg | 6% | |
| Iron | 0.87mg | 1.22mg | 4% |
| Zinc | 0.22mg | 0.52mg | 3% |
| Vitamin B2 | 0.063mg | 0.09mg | 2% |
| Vitamin B6 | 0.098mg | 0.072mg | 2% |
| Fiber | 2g | 2.4g | 2% |
| Folate | 9µg | 16µg | 2% |
| Magnesium | 13mg | 23mg | 2% |
| Vitamin C | 25.3mg | 27mg | 2% |
| Vitamin B5 | 0.12mg | 0.169mg | 1% |
| Potassium | 162mg | 212mg | 1% |
| Phosphorus | 42mg | 49mg | 1% |
| Carbs | 4.51g | 6.5g | 1% |
| Choline | 0.4mg | 5.3mg | 1% |
| Polyunsaturated fat | 0.046g | 0.156g | 1% |
| Protein | 2.56g | 1.9g | 1% |
| Vitamin B1 | 0.041mg | 0.05mg | 1% |
| Calories | 26kcal | 34kcal | 0% |
| Fats | 0.47g | 0.4g | 0% |
| Net carbs | 2.51g | 4.1g | N/A |
| Sugar | 1.41g | 2.18g | N/A |
| Sodium | 9mg | 17mg | 0% |
| Selenium | 0.6µg | 0.6µg | 0% |
| Vitamin B3 | 0.433mg | 0.4mg | 0% |
| Saturated fat | 0.012g | 0.067g | 0% |
| Monounsaturated fat | 0.11g | 0.056g | 0% |
| Tryptophan | 0.021mg | 0% | |
| Threonine | 0.074mg | 0% | |
| Isoleucine | 0.081mg | 0% | |
| Leucine | 0.113mg | 0% | |
| Lysine | 0.095mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.061mg | 0% | |
| Valine | 0.084mg | 0% | |
| Histidine | 0.033mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
144%
51%
Minerals Daily Need Coverage Score
17%
17%
Comparison summary
Which food is richer in minerals?
Welsh onion is relatively richer in minerals
Which food is cheaper?
Welsh onion is cheaper (difference - $1.2)
Which food is lower in Sugar?
Mustard Greens is lower in Sugar (difference - 0.77g)
Which food contains less Sodium?
Mustard Greens contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Mustard Greens is lower in Saturated fat (difference - 0.055g)
Which food is lower in glycemic index?
Mustard Greens is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.