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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, 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 more Zinc +56%
Contains less Sodium -20%
Contains more Iron +10.8%
Contains more Calcium +59.7%
Contains more Potassium +39.1%
Contains more Magnesium +60%
Contains more Copper +98.8%
Contains more Phosphorus +56.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 22% 25% 15% 28% 11% 16% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 35% 34% 23% 56% 7% 25% 3%
Contains more Zinc +56%
Contains less Sodium -20%
Contains more Iron +10.8%
Contains more Calcium +59.7%
Contains more Potassium +39.1%
Contains more Magnesium +60%
Contains more Copper +98.8%
Contains more Phosphorus +56.8%

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 C +272.3%
Contains more Vitamin A +203.3%
Contains more Vitamin E +265.5%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 60% 11% 0% 14% 19% 10% 5% 15% 0% 518% 48%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 234% 182% 41% 0% 20% 26% 15% 13% 42% 0% 644% 9%
Contains more Folate +433.3%
Contains more Vitamin C +272.3%
Contains more Vitamin A +203.3%
Contains more Vitamin E +265.5%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Scallion Mustard Greens Opinion
Calories 32 27 Scallion
Protein 1.83 2.86 Mustard Greens
Fats 0.19 0.42 Mustard Greens
Vitamin C 18.8 70 Mustard Greens
Carbs 7.34 4.67 Scallion
Cholesterol 0 0
Vitamin D 0 0
Iron 1.48 1.64 Mustard Greens
Calcium 72 115 Mustard Greens
Potassium 276 384 Mustard Greens
Magnesium 20 32 Mustard Greens
Sugar 2.33 1.32 Mustard Greens
Fiber 2.6 3.2 Mustard Greens
Copper 0.083 0.165 Mustard Greens
Zinc 0.39 0.25 Scallion
Starch
Phosphorus 37 58 Mustard Greens
Sodium 16 20 Scallion
Vitamin A 997 3024 Mustard Greens
Vitamin E 0.55 2.01 Mustard Greens
Vitamin D 0 0
Vitamin B1 0.055 0.08 Mustard Greens
Vitamin B2 0.08 0.11 Mustard Greens
Vitamin B3 0.525 0.8 Mustard Greens
Vitamin B5 0.075 0.21 Mustard Greens
Vitamin B6 0.061 0.18 Mustard Greens
Vitamin B12 0 0
Vitamin K 207 257.5 Mustard Greens
Folate 64 12 Scallion
Trans Fat 0 0
Saturated Fat 0.032 0.01 Mustard Greens
Monounsaturated Fat 0.027 0.092 Mustard Greens
Polyunsaturated fat 0.074 0.038 Scallion
Tryptophan 0.02 Scallion
Threonine 0.072 Scallion
Isoleucine 0.077 Scallion
Leucine 0.109 Scallion
Lysine 0.091 Scallion
Methionine 0.02 Scallion
Phenylalanine 0.059 Scallion
Valine 0.081 Scallion
Histidine 0.032 Scallion
Fructose

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.