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  6. Mustard Greens vs. Zucchini

Mustard Greens vs. Zucchini — In-Depth Nutrition Comparison

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How are Mustard Greens and Zucchini different?

  • Mustard Greens is richer in Vitamin K, Vitamin A RAE, Vitamin E , Copper, Calcium, Vitamin C, and Iron, while Zucchini is higher in Vitamin B6.
  • Mustard Greens covers your daily need of Vitamin K 490% more than Zucchini.
  • Mustard Greens contains 62 times more Vitamin A RAE than Zucchini. Mustard Greens contains 618µg of Vitamin A RAE, while Zucchini contains 10µg.

Mustard greens, cooked, boiled, drained, without salt and Squash, summer, zucchini, includes skin, raw types were used in this article.

Infographic

Mustard Greens vs Zucchini 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
:
5
Zucchini
Zucchini
Contains more Calcium +637.5%
Contains more Iron +135.1%
Contains more Phosphorus +10.5%
Contains more Copper +175.5%
Contains more Selenium +200%
Contains more Magnesium +38.5%
Contains more Potassium +61.1%
Contains less Sodium -11.1%
Contains more Zinc +45.5%
Equal in Phosphorus - 38
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +637.5%
Contains more Iron +135.1%
Contains more Phosphorus +10.5%
Contains more Copper +175.5%
Contains more Selenium +200%
Contains more Magnesium +38.5%
Contains more Potassium +61.1%
Contains less Sodium -11.1%
Contains more Zinc +45.5%
Equal in Phosphorus - 38

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
4
:
6
Zucchini
Zucchini
Contains more Vitamin A +6085%
Contains more Vitamin E +1383.3%
Contains more Vitamin C +41.3%
Contains more Vitamin K +13683.7%
Contains more Vitamin B2 +49.2%
Contains more Vitamin B5 +70%
Contains more Vitamin B6 +66.3%
Contains more Folate +166.7%
Equal in Vitamin B1 - 0.045
Equal in Vitamin B3 - 0.451
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%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +6085%
Contains more Vitamin E +1383.3%
Contains more Vitamin C +41.3%
Contains more Vitamin K +13683.7%
Contains more Vitamin B2 +49.2%
Contains more Vitamin B5 +70%
Contains more Vitamin B6 +66.3%
Contains more Folate +166.7%
Equal in Vitamin B1 - 0.045
Equal in Vitamin B3 - 0.451

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
4
:
1
Zucchini
Zucchini
Contains more Protein +111.6%
Contains more Fats +46.9%
Contains more Carbs +45%
Contains more Other +19.3%
Equal in Water - 94.79
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
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +111.6%
Contains more Fats +46.9%
Contains more Carbs +45%
Contains more Other +19.3%
Equal in Water - 94.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Zucchini
Zucchini
Contains less Saturated Fat -85.7%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +97.8%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -85.7%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +97.8%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Zucchini Opinion
Net carbs 2.51g 2.11g Mustard Greens
Protein 2.56g 1.21g Mustard Greens
Fats 0.47g 0.32g Mustard Greens
Carbs 4.51g 3.11g Mustard Greens
Calories 26kcal 17kcal Mustard Greens
Fructose 1.38g Zucchini
Sugar 1.41g 2.5g Mustard Greens
Fiber 2g 1g Mustard Greens
Calcium 118mg 16mg Mustard Greens
Iron 0.87mg 0.37mg Mustard Greens
Magnesium 13mg 18mg Zucchini
Phosphorus 42mg 38mg Mustard Greens
Potassium 162mg 261mg Zucchini
Sodium 9mg 8mg Zucchini
Zinc 0.22mg 0.32mg Zucchini
Copper 0.146mg 0.053mg Mustard Greens
Manganese 0.177mg Zucchini
Selenium 0.6µg 0.2µg Mustard Greens
Vitamin A 12370IU 200IU Mustard Greens
Vitamin A RAE 618µg 10µg Mustard Greens
Vitamin E 1.78mg 0.12mg Mustard Greens
Vitamin C 25.3mg 17.9mg Mustard Greens
Vitamin B1 0.041mg 0.045mg Zucchini
Vitamin B2 0.063mg 0.094mg Zucchini
Vitamin B3 0.433mg 0.451mg Zucchini
Vitamin B5 0.12mg 0.204mg Zucchini
Vitamin B6 0.098mg 0.163mg Zucchini
Folate 9µg 24µg Zucchini
Vitamin K 592.7µg 4.3µg Mustard Greens
Tryptophan 0.01mg Zucchini
Threonine 0.029mg Zucchini
Isoleucine 0.044mg Zucchini
Leucine 0.071mg Zucchini
Lysine 0.067mg Zucchini
Methionine 0.018mg Zucchini
Phenylalanine 0.043mg Zucchini
Valine 0.054mg Zucchini
Histidine 0.026mg Zucchini
Saturated Fat 0.012g 0.084g Mustard Greens
Monounsaturated Fat 0.11g 0.011g Mustard Greens
Polyunsaturated fat 0.046g 0.091g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Zucchini
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
16%
Zucchini
Minerals Daily Need Coverage Score
17%
Mustard Greens
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $1)
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 1.09g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.072g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.