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Scallion vs Mustard Greens - In-Depth Nutrition Comparison

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Differences between Scallion and Mustard Greens

  • Scallion is higher in Folate, however Mustard Greens are richer in Vitamin C, Vitamin K, Vitamin A RAE, Vitamin E , Vitamin B6, and Copper.
  • Mustard Greens' daily need coverage for Vitamin C is 57% higher.
  • Scallion has 5 times more Folate than Mustard Greens. While Scallion has 64µg of Folate, Mustard Greens have only 12µg.

The food types used in this comparison are Onions, spring or scallions (includes tops and bulb), raw and Mustard greens, raw.

Infographic

Scallion vs Mustard Greens infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -20%
Contains more Zinc +56%
Contains more Calcium +59.7%
Contains more Iron +10.8%
Contains more Magnesium +60%
Contains more Phosphorus +56.8%
Contains more Potassium +39.1%
Contains more Copper +98.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 56% 15% 16% 25% 3% 11% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Contains less Sodium -20%
Contains more Zinc +56%
Contains more Calcium +59.7%
Contains more Iron +10.8%
Contains more Magnesium +60%
Contains more Phosphorus +56.8%
Contains more Potassium +39.1%
Contains more Copper +98.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Folate +433.3%
Contains more Vitamin A +203.3%
Contains more Vitamin E +265.5%
Contains more Vitamin C +272.3%
Contains more Vitamin B1 +45.5%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B3 +52.4%
Contains more Vitamin B5 +180%
Contains more Vitamin B6 +195.1%
Contains more Vitamin K +24.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 11% 0% 63% 14% 19% 10% 5% 15% 48% 0% 518%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Folate +433.3%
Contains more Vitamin A +203.3%
Contains more Vitamin E +265.5%
Contains more Vitamin C +272.3%
Contains more Vitamin B1 +45.5%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B3 +52.4%
Contains more Vitamin B5 +180%
Contains more Vitamin B6 +195.1%
Contains more Vitamin K +24.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Scallion Mustard Greens
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat 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 Scallion Mustard Greens Opinion
Net carbs 4.74g 1.47g Scallion
Protein 1.83g 2.86g Mustard Greens
Fats 0.19g 0.42g Mustard Greens
Carbs 7.34g 4.67g Scallion
Calories 32kcal 27kcal Scallion
Starch g g
Fructose g g
Sugar 2.33g 1.32g Mustard Greens
Fiber 2.6g 3.2g Mustard Greens
Calcium 72mg 115mg Mustard Greens
Iron 1.48mg 1.64mg Mustard Greens
Magnesium 20mg 32mg Mustard Greens
Phosphorus 37mg 58mg Mustard Greens
Potassium 276mg 384mg Mustard Greens
Sodium 16mg 20mg Scallion
Zinc 0.39mg 0.25mg Scallion
Copper 0.083mg 0.165mg Mustard Greens
Vitamin A 997IU 3024IU Mustard Greens
Vitamin E 0.55mg 2.01mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 70mg Mustard Greens
Vitamin B1 0.055mg 0.08mg Mustard Greens
Vitamin B2 0.08mg 0.11mg Mustard Greens
Vitamin B3 0.525mg 0.8mg Mustard Greens
Vitamin B5 0.075mg 0.21mg Mustard Greens
Vitamin B6 0.061mg 0.18mg Mustard Greens
Folate 64µg 12µg Scallion
Vitamin B12 0µg 0µg
Vitamin K 207µg 257.5µg Mustard Greens
Tryptophan 0.02mg mg Scallion
Threonine 0.072mg mg Scallion
Isoleucine 0.077mg mg Scallion
Leucine 0.109mg mg Scallion
Lysine 0.091mg mg Scallion
Methionine 0.02mg mg Scallion
Phenylalanine 0.059mg mg Scallion
Valine 0.081mg mg Scallion
Histidine 0.032mg mg Scallion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.01g Mustard Greens
Monounsaturated Fat 0.027g 0.092g Mustard Greens
Polyunsaturated fat 0.074g 0.038g Scallion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Scallion Mustard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Scallion
102
Mustard Greens
Mineral Summary Score
21
Scallion
30
Mustard Greens

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Scallion
17%
Mustard Greens
Carbohydrates
7%
Scallion
5%
Mustard Greens
Fats
1%
Scallion
2%
Mustard Greens

Comparison summary

Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 4mg)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $1.2)
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 1.01g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.022g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/nutrients
  2. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.