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  6. Mustard Greens vs. Winter squash

Mustard Greens vs. Winter squash — In-Depth Nutrition Comparison

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A recap on differences between Mustard Greens and Winter squash

  • Winter squash has less Vitamin K, Vitamin A RAE, Vitamin C, Vitamin E , Calcium, Copper, and Iron.
  • Mustard Greens covers your daily Vitamin K needs 490% more than Winter squash.
  • Winter squash contains 15 times less Vitamin E than Mustard Greens. Mustard Greens contains 1.78mg of Vitamin E , while Winter squash contains 0.12mg.

Food varieties used in this article are Mustard greens, cooked, boiled, drained, without salt and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Mustard Greens vs Winter squash 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
5
:
3
Winter squash
Winter squash
Contains more Calcium +436.4%
Contains more Iron +97.7%
Contains more Phosphorus +121.1%
Contains more Copper +78%
Contains more Selenium +50%
Contains more Potassium +48.8%
Contains less Sodium -88.9%
Equal in Magnesium - 13
Equal in Zinc - 0.22
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +436.4%
Contains more Iron +97.7%
Contains more Phosphorus +121.1%
Contains more Copper +78%
Contains more Selenium +50%
Contains more Potassium +48.8%
Contains less Sodium -88.9%
Equal in Magnesium - 13
Equal in Zinc - 0.22

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
Winter squash
Winter squash
Contains more Vitamin A +136.8%
Contains more Vitamin E +1383.3%
Contains more Vitamin C +163.5%
Contains more Vitamin B1 +156.3%
Contains more Vitamin K +13370.5%
Contains more Vitamin B3 +14.3%
Contains more Vitamin B5 +95%
Contains more Vitamin B6 +64.3%
Contains more Folate +122.2%
Equal in Vitamin B2 - 0.067
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin A +136.8%
Contains more Vitamin E +1383.3%
Contains more Vitamin C +163.5%
Contains more Vitamin B1 +156.3%
Contains more Vitamin K +13370.5%
Contains more Vitamin B3 +14.3%
Contains more Vitamin B5 +95%
Contains more Vitamin B6 +64.3%
Contains more Folate +122.2%
Equal in Vitamin B2 - 0.067

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
3
:
2
Winter squash
Winter squash
Contains more Protein +187.6%
Contains more Fats +34.3%
Contains more Carbs +96.2%
Equal in Water - 89.21
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
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +187.6%
Contains more Fats +34.3%
Contains more Carbs +96.2%
Equal in Water - 89.21
Equal in Other - 0.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Winter squash
Winter squash
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +323.1%
Contains more Polyunsaturated fat +219.6%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +323.1%
Contains more Polyunsaturated fat +219.6%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Winter squash Opinion
Net carbs 2.51g 6.05g Winter squash
Protein 2.56g 0.89g Mustard Greens
Fats 0.47g 0.35g Mustard Greens
Carbs 4.51g 8.85g Winter squash
Calories 26kcal 37kcal Winter squash
Sugar 1.41g 3.3g Mustard Greens
Fiber 2g 2.8g Winter squash
Calcium 118mg 22mg Mustard Greens
Iron 0.87mg 0.44mg Mustard Greens
Magnesium 13mg 13mg
Phosphorus 42mg 19mg Mustard Greens
Potassium 162mg 241mg Winter squash
Sodium 9mg 1mg Winter squash
Zinc 0.22mg 0.22mg
Copper 0.146mg 0.082mg Mustard Greens
Manganese 0.187mg Winter squash
Selenium 0.6µg 0.4µg Mustard Greens
Vitamin A 12370IU 5223IU Mustard Greens
Vitamin A RAE 618µg 261µg Mustard Greens
Vitamin E 1.78mg 0.12mg Mustard Greens
Vitamin C 25.3mg 9.6mg Mustard Greens
Vitamin B1 0.041mg 0.016mg Mustard Greens
Vitamin B2 0.063mg 0.067mg Winter squash
Vitamin B3 0.433mg 0.495mg Winter squash
Vitamin B5 0.12mg 0.234mg Winter squash
Vitamin B6 0.098mg 0.161mg Winter squash
Folate 9µg 20µg Winter squash
Vitamin K 592.7µg 4.4µg Mustard Greens
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.012g 0.072g Mustard Greens
Monounsaturated Fat 0.11g 0.026g Mustard Greens
Polyunsaturated fat 0.046g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
201%
Mustard Greens
38%
Winter squash
Minerals Daily Need Coverage Score
17%
Mustard Greens
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $1.4)
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 1.89g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.06g)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.