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  6. Olive vs. Mustard Greens

Olive vs. Mustard Greens — In-Depth Nutrition Comparison

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The main differences between Olive and Mustard Greens

  • Olive has more Iron, and Copper, however, Mustard Greens has more Vitamin K, Vitamin A RAE, Vitamin C, Vitamin B6, and Phosphorus.
  • Daily need coverage for Vitamin K from Mustard Greens is 493% higher.
  • Mustard Greens has 118 times less Saturated Fat than Olive. Olive has 1.415g of Saturated Fat, while Mustard Greens has 0.012g.

Food types used in this article are Olives, ripe, canned (small-extra large) and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Olive 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.
Olive
Olive
4
:
5
Mustard Greens
Mustard Greens
Contains more Iron +279.3%
Contains more Copper +71.9%
Contains more Selenium +50%
Contains more Calcium +34.1%
Contains more Magnesium +225%
Contains more Phosphorus +1300%
Contains more Potassium +1925%
Contains less Sodium -98.8%
Equal in Zinc - 0.22
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Iron +279.3%
Contains more Copper +71.9%
Contains more Selenium +50%
Contains more Calcium +34.1%
Contains more Magnesium +225%
Contains more Phosphorus +1300%
Contains more Potassium +1925%
Contains less Sodium -98.8%
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.
Olive
Olive
0
:
10
Mustard Greens
Mustard Greens
Contains more Vitamin A +2969.5%
Contains more Vitamin C +2711.1%
Contains more Vitamin B1 +1266.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1070.3%
Contains more Vitamin B5 +700%
Contains more Vitamin B6 +988.9%
Contains more Folate +∞%
Contains more Vitamin K +42235.7%
Equal in Vitamin E - 1.78
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 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%
Contains more Vitamin A +2969.5%
Contains more Vitamin C +2711.1%
Contains more Vitamin B1 +1266.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1070.3%
Contains more Vitamin B5 +700%
Contains more Vitamin B6 +988.9%
Contains more Folate +∞%
Contains more Vitamin K +42235.7%
Equal in Vitamin E - 1.78

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
:
2
Mustard Greens
Mustard Greens
Contains more Fats +2172.3%
Contains more Carbs +38.8%
Contains more Other +227.9%
Contains more Protein +204.8%
Contains more Water +14.7%
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 Fats +2172.3%
Contains more Carbs +38.8%
Contains more Other +227.9%
Contains more Protein +204.8%
Contains more Water +14.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Mustard Greens
Mustard Greens
Contains more Monounsaturated Fat +7070.9%
Contains more Polyunsaturated fat +1880.4%
Contains less Saturated Fat -99.2%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Monounsaturated Fat +7070.9%
Contains more Polyunsaturated fat +1880.4%
Contains less Saturated Fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Mustard Greens Opinion
Net carbs 3.06g 2.51g Olive
Protein 0.84g 2.56g Mustard Greens
Fats 10.68g 0.47g Olive
Carbs 6.26g 4.51g Olive
Calories 115kcal 26kcal Olive
Sugar 0g 1.41g Olive
Fiber 3.2g 2g Olive
Calcium 88mg 118mg Mustard Greens
Iron 3.3mg 0.87mg Olive
Magnesium 4mg 13mg Mustard Greens
Phosphorus 3mg 42mg Mustard Greens
Potassium 8mg 162mg Mustard Greens
Sodium 735mg 9mg Mustard Greens
Zinc 0.22mg 0.22mg
Copper 0.251mg 0.146mg Olive
Manganese 0.02mg Olive
Selenium 0.9µg 0.6µg Olive
Vitamin A 403IU 12370IU Mustard Greens
Vitamin A RAE 20µg 618µg Mustard Greens
Vitamin E 1.65mg 1.78mg Mustard Greens
Vitamin C 0.9mg 25.3mg Mustard Greens
Vitamin B1 0.003mg 0.041mg Mustard Greens
Vitamin B2 0mg 0.063mg Mustard Greens
Vitamin B3 0.037mg 0.433mg Mustard Greens
Vitamin B5 0.015mg 0.12mg Mustard Greens
Vitamin B6 0.009mg 0.098mg Mustard Greens
Folate 0µg 9µg Mustard Greens
Vitamin K 1.4µg 592.7µg Mustard Greens
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg Olive
Methionine 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Saturated Fat 1.415g 0.012g Mustard Greens
Monounsaturated Fat 7.888g 0.11g Olive
Polyunsaturated fat 0.911g 0.046g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Mustard Greens
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
6%
Olive
201%
Mustard Greens
Minerals Daily Need Coverage Score
35%
Olive
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.41g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 726mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 1.403g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Mustard Greens
Mustard Greens is cheaper (difference - $2.1)
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 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.

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.