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  6. Napa cabbage vs. Mustard Greens

Napa cabbage vs. Mustard Greens — In-Depth Nutrition Comparison

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Differences between Napa cabbage and Mustard Greens

  • Napa cabbage is higher in Folate, however, Mustard Greens is richer in Vitamin A RAE, Vitamin C, Calcium, and Copper.
  • Mustard Greens's daily need coverage for Vitamin A RAE is 67% higher.
  • Napa cabbage has 5 times more Folate than Mustard Greens. While Napa cabbage has 43µg of Folate, Mustard Greens has only 9µg.

The food types used in this comparison are Cabbage, napa, cooked and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Napa cabbage vs Mustard Greens 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.
Napa cabbage
Napa cabbage
1
:
9
Mustard Greens
Mustard Greens
Contains more Calcium +306.9%
Contains more Iron +17.6%
Contains more Magnesium +62.5%
Contains more Phosphorus +121.1%
Contains more Potassium +86.2%
Contains less Sodium -18.2%
Contains more Zinc +57.1%
Contains more Copper +52.1%
Contains more Selenium +50%
Napa cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Calcium +306.9%
Contains more Iron +17.6%
Contains more Magnesium +62.5%
Contains more Phosphorus +121.1%
Contains more Potassium +86.2%
Contains less Sodium -18.2%
Contains more Zinc +57.1%
Contains more Copper +52.1%
Contains more Selenium +50%

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.
Napa cabbage
Napa cabbage
2
:
8
Mustard Greens
Mustard Greens
Contains more Folate +377.8%
Contains more Vitamin A +4603.4%
Contains more Vitamin C +690.6%
Contains more Vitamin B1 +720%
Contains more Vitamin B2 +152%
Contains more Vitamin B5 +242.9%
Contains more Vitamin B6 +164.9%
Equal in Vitamin B3 - 0.433
Napa cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
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%
Contains more Folate +377.8%
Contains more Vitamin A +4603.4%
Contains more Vitamin C +690.6%
Contains more Vitamin B1 +720%
Contains more Vitamin B2 +152%
Contains more Vitamin B5 +242.9%
Contains more Vitamin B6 +164.9%
Equal in Vitamin B3 - 0.433

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Napa cabbage
Napa cabbage
1
:
4
Mustard Greens
Mustard Greens
Contains more Protein +132.7%
Contains more Fats +176.5%
Contains more Carbs +102.2%
Contains more Other +300%
Equal in Water - 91.78
Napa cabbage
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
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
Contains more Protein +132.7%
Contains more Fats +176.5%
Contains more Carbs +102.2%
Contains more Other +300%
Equal in Water - 91.78

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Napa cabbage Mustard Greens
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Napa cabbage Mustard Greens Opinion
Net carbs 2.23g 2.51g Mustard Greens
Protein 1.1g 2.56g Mustard Greens
Fats 0.17g 0.47g Mustard Greens
Carbs 2.23g 4.51g Mustard Greens
Calories 12kcal 26kcal Mustard Greens
Sugar 1.41g Napa cabbage
Fiber 2g Mustard Greens
Calcium 29mg 118mg Mustard Greens
Iron 0.74mg 0.87mg Mustard Greens
Magnesium 8mg 13mg Mustard Greens
Phosphorus 19mg 42mg Mustard Greens
Potassium 87mg 162mg Mustard Greens
Sodium 11mg 9mg Mustard Greens
Zinc 0.14mg 0.22mg Mustard Greens
Copper 0.096mg 0.146mg Mustard Greens
Manganese 0.203mg Napa cabbage
Selenium 0.4µg 0.6µg Mustard Greens
Vitamin A 263IU 12370IU Mustard Greens
Vitamin A RAE 13µg 618µg Mustard Greens
Vitamin E 1.78mg Mustard Greens
Vitamin C 3.2mg 25.3mg Mustard Greens
Vitamin B1 0.005mg 0.041mg Mustard Greens
Vitamin B2 0.025mg 0.063mg Mustard Greens
Vitamin B3 0.466mg 0.433mg Napa cabbage
Vitamin B5 0.035mg 0.12mg Mustard Greens
Vitamin B6 0.037mg 0.098mg Mustard Greens
Folate 43µg 9µg Napa cabbage
Vitamin K 592.7µg Mustard Greens
Saturated Fat 0.012g Napa cabbage
Monounsaturated Fat 0.11g Mustard Greens
Polyunsaturated fat 0.046g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Napa cabbage Mustard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
7%
Napa cabbage
201%
Mustard Greens
Minerals Daily Need Coverage Score
12%
Napa cabbage
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 1.41g)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.012g)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $1.4)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/nutrients
  2. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.