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  6. Scallion vs. Mustard Greens

Scallion vs. Mustard Greens — In-Depth Nutrition Comparison

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Important differences between Scallion and Mustard Greens

  • Scallion has more Folate, and Iron, however, Mustard Greens is richer in Vitamin K, Vitamin A RAE, Vitamin E , Vitamin C, and Copper.
  • Mustard Greens's daily need coverage for Vitamin K is 321% more.
  • Scallion contains 7 times more Folate than Mustard Greens. Scallion contains 64µg of Folate, while Mustard Greens contains 9µg.

The food varieties used in the comparison are Onions, spring or scallions (includes tops and bulb), raw and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Scallion 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.
Scallion
Scallion
5
:
4
Mustard Greens
Mustard Greens
Contains more Iron +70.1%
Contains more Magnesium +53.8%
Contains more Potassium +70.4%
Contains more Zinc +77.3%
Contains more Calcium +63.9%
Contains more Phosphorus +13.5%
Contains less Sodium -43.8%
Contains more Copper +75.9%
Equal in Selenium - 0.6
Scallion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
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 +70.1%
Contains more Magnesium +53.8%
Contains more Potassium +70.4%
Contains more Zinc +77.3%
Contains more Calcium +63.9%
Contains more Phosphorus +13.5%
Contains less Sodium -43.8%
Contains more Copper +75.9%
Equal in Selenium - 0.6

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.
Scallion
Scallion
4
:
6
Mustard Greens
Mustard Greens
Contains more Vitamin B1 +34.1%
Contains more Vitamin B2 +27%
Contains more Vitamin B3 +21.2%
Contains more Folate +611.1%
Contains more Vitamin A +1140.7%
Contains more Vitamin E +223.6%
Contains more Vitamin C +34.6%
Contains more Vitamin B5 +60%
Contains more Vitamin B6 +60.7%
Contains more Vitamin K +186.3%
Scallion
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%
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 +34.1%
Contains more Vitamin B2 +27%
Contains more Vitamin B3 +21.2%
Contains more Folate +611.1%
Contains more Vitamin A +1140.7%
Contains more Vitamin E +223.6%
Contains more Vitamin C +34.6%
Contains more Vitamin B5 +60%
Contains more Vitamin B6 +60.7%
Contains more Vitamin K +186.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Scallion
Scallion
2
:
3
Mustard Greens
Mustard Greens
Contains more Carbs +62.7%
Contains more Other +19.1%
Contains more Protein +39.9%
Contains more Fats +147.4%
Equal in Water - 91.78
Scallion
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 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 +62.7%
Contains more Other +19.1%
Contains more Protein +39.9%
Contains more Fats +147.4%
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Scallion
Scallion
1
:
2
Mustard Greens
Mustard Greens
Contains more Polyunsaturated fat +60.9%
Contains less Saturated Fat -62.5%
Contains more Monounsaturated Fat +307.4%
Scallion
24% 20% 56%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.074 g
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Polyunsaturated fat +60.9%
Contains less Saturated Fat -62.5%
Contains more Monounsaturated Fat +307.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Scallion Mustard Greens Opinion
Net carbs 4.74g 2.51g Scallion
Protein 1.83g 2.56g Mustard Greens
Fats 0.19g 0.47g Mustard Greens
Carbs 7.34g 4.51g Scallion
Calories 32kcal 26kcal Scallion
Sugar 2.33g 1.41g Mustard Greens
Fiber 2.6g 2g Scallion
Calcium 72mg 118mg Mustard Greens
Iron 1.48mg 0.87mg Scallion
Magnesium 20mg 13mg Scallion
Phosphorus 37mg 42mg Mustard Greens
Potassium 276mg 162mg Scallion
Sodium 16mg 9mg Mustard Greens
Zinc 0.39mg 0.22mg Scallion
Copper 0.083mg 0.146mg Mustard Greens
Manganese 0.16mg Scallion
Selenium 0.6µg 0.6µg
Vitamin A 997IU 12370IU Mustard Greens
Vitamin A RAE 50µg 618µg Mustard Greens
Vitamin E 0.55mg 1.78mg Mustard Greens
Vitamin C 18.8mg 25.3mg Mustard Greens
Vitamin B1 0.055mg 0.041mg Scallion
Vitamin B2 0.08mg 0.063mg Scallion
Vitamin B3 0.525mg 0.433mg Scallion
Vitamin B5 0.075mg 0.12mg Mustard Greens
Vitamin B6 0.061mg 0.098mg Mustard Greens
Folate 64µg 9µg Scallion
Vitamin K 207µg 592.7µg Mustard Greens
Tryptophan 0.02mg Scallion
Threonine 0.072mg Scallion
Isoleucine 0.077mg Scallion
Leucine 0.109mg Scallion
Lysine 0.091mg Scallion
Methionine 0.02mg Scallion
Phenylalanine 0.059mg Scallion
Valine 0.081mg Scallion
Histidine 0.032mg Scallion
Saturated Fat 0.032g 0.012g Mustard Greens
Monounsaturated Fat 0.027g 0.11g Mustard Greens
Polyunsaturated fat 0.074g 0.046g 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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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
63%
Scallion
201%
Mustard Greens
Minerals Daily Need Coverage Score
20%
Scallion
17%
Mustard Greens

Comparison summary

Which food is richer in minerals?
Scallion
Scallion is relatively richer in minerals
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 - 0.92g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.02g)
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)
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. 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/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.