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  6. Onion vs. Mustard Greens

Onion vs. Mustard Greens — In-Depth Nutrition Comparison

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Summary of differences between Onion and Mustard Greens

  • The amount of Vitamin K, Vitamin A RAE, Vitamin C, Copper, Vitamin E , Calcium, and Iron in Mustard Greens is higher than in Onion.
  • Mustard Greens covers your daily need of Vitamin K 494% more than Onion.
  • Onion contains 3 times more Sugar than Mustard Greens. While Onion contains 4.24g of Sugar, Mustard Greens contains only 1.41g.

These are the specific foods used in this comparison Onions, raw and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Onion 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.
Onion
Onion
2
:
8
Mustard Greens
Mustard Greens
Contains less Sodium -55.6%
Contains more Calcium +413%
Contains more Iron +314.3%
Contains more Magnesium +30%
Contains more Phosphorus +44.8%
Contains more Potassium +11%
Contains more Zinc +29.4%
Contains more Copper +274.4%
Contains more Selenium +20%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains less Sodium -55.6%
Contains more Calcium +413%
Contains more Iron +314.3%
Contains more Magnesium +30%
Contains more Phosphorus +44.8%
Contains more Potassium +11%
Contains more Zinc +29.4%
Contains more Copper +274.4%
Contains more Selenium +20%

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.
Onion
Onion
4
:
6
Mustard Greens
Mustard Greens
Contains more Vitamin B1 +12.2%
Contains more Vitamin B6 +22.4%
Contains more Folate +111.1%
Contains more Vitamin A +618400%
Contains more Vitamin E +8800%
Contains more Vitamin C +241.9%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +273.3%
Contains more Vitamin K +148075%
Equal in Vitamin B5 - 0.12
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
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 B1 +12.2%
Contains more Vitamin B6 +22.4%
Contains more Folate +111.1%
Contains more Vitamin A +618400%
Contains more Vitamin E +8800%
Contains more Vitamin C +241.9%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +273.3%
Contains more Vitamin K +148075%
Equal in Vitamin B5 - 0.12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
:
4
Mustard Greens
Mustard Greens
Contains more Carbs +107.1%
Contains more Protein +132.7%
Contains more Fats +370%
Contains more Other +94.3%
Equal in Water - 91.78
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 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 Carbs +107.1%
Contains more Protein +132.7%
Contains more Fats +370%
Contains more Other +94.3%
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
0
:
3
Mustard Greens
Mustard Greens
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +746.2%
Contains more Polyunsaturated fat +170.6%
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +746.2%
Contains more Polyunsaturated fat +170.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Onion Mustard Greens
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 Onion Mustard Greens Opinion
Net carbs 7.64g 2.51g Onion
Protein 1.1g 2.56g Mustard Greens
Fats 0.1g 0.47g Mustard Greens
Carbs 9.34g 4.51g Onion
Calories 40kcal 26kcal Onion
Fructose 1.29g Onion
Sugar 4.24g 1.41g Mustard Greens
Fiber 1.7g 2g Mustard Greens
Calcium 23mg 118mg Mustard Greens
Iron 0.21mg 0.87mg Mustard Greens
Magnesium 10mg 13mg Mustard Greens
Phosphorus 29mg 42mg Mustard Greens
Potassium 146mg 162mg Mustard Greens
Sodium 4mg 9mg Onion
Zinc 0.17mg 0.22mg Mustard Greens
Copper 0.039mg 0.146mg Mustard Greens
Manganese 0.129mg Onion
Selenium 0.5µg 0.6µg Mustard Greens
Vitamin A 2IU 12370IU Mustard Greens
Vitamin A RAE 0µg 618µg Mustard Greens
Vitamin E 0.02mg 1.78mg Mustard Greens
Vitamin C 7.4mg 25.3mg Mustard Greens
Vitamin B1 0.046mg 0.041mg Onion
Vitamin B2 0.027mg 0.063mg Mustard Greens
Vitamin B3 0.116mg 0.433mg Mustard Greens
Vitamin B5 0.123mg 0.12mg Onion
Vitamin B6 0.12mg 0.098mg Onion
Folate 19µg 9µg Onion
Vitamin K 0.4µg 592.7µg Mustard Greens
Tryptophan 0.014mg Onion
Threonine 0.021mg Onion
Isoleucine 0.014mg Onion
Leucine 0.025mg Onion
Lysine 0.039mg Onion
Methionine 0.002mg Onion
Phenylalanine 0.025mg Onion
Valine 0.021mg Onion
Histidine 0.014mg Onion
Saturated Fat 0.042g 0.012g Mustard Greens
Monounsaturated Fat 0.013g 0.11g Mustard Greens
Polyunsaturated fat 0.017g 0.046g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion 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
8%
Onion
201%
Mustard Greens
Minerals Daily Need Coverage Score
8%
Onion
17%
Mustard Greens

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 17)
Which food is cheaper?
Onion
Onion is cheaper (difference - $1.2)
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 2.83g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.03g)
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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.