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  6. Purslane vs. Mustard Greens

Purslane vs. Mustard Greens — In-Depth Nutrition Comparison

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How are Purslane and Mustard Greens different?

  • Purslane is richer in Iron, Magnesium, and Potassium, while Mustard Greens is higher in Calcium.
  • Purslane covers your daily need of Iron 14% more than Mustard Greens.
  • Purslane contains 32 times more Choline than Mustard Greens. Purslane contains 12.8mg of Choline, while Mustard Greens contains 0.4mg.

Purslane, raw and Mustard greens, cooked, boiled, drained, without salt types were used in this article.

Infographic

Purslane 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.
Purslane
Purslane
6
:
4
Mustard Greens
Mustard Greens
Contains more Iron +128.7%
Contains more Magnesium +423.1%
Contains more Potassium +204.9%
Contains more Selenium +50%
Contains more Calcium +81.5%
Contains less Sodium -80%
Contains more Zinc +29.4%
Contains more Copper +29.2%
Equal in Phosphorus - 42
Purslane
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 75% 49% 19% 44% 6% 5% 38% 40% 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 +128.7%
Contains more Magnesium +423.1%
Contains more Potassium +204.9%
Contains more Selenium +50%
Contains more Calcium +81.5%
Contains less Sodium -80%
Contains more Zinc +29.4%
Contains more Copper +29.2%
Equal in Phosphorus - 42

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.
Purslane
Purslane
4
:
6
Mustard Greens
Mustard Greens
Contains more Vitamin B1 +14.6%
Contains more Vitamin B2 +77.8%
Contains more Vitamin B3 +10.9%
Contains more Folate +33.3%
Contains more Vitamin A +837.1%
Contains more Vitamin C +20.5%
Contains more Vitamin B5 +233.3%
Contains more Vitamin B6 +34.2%
Equal in Vitamin B3 - 0.433
Purslane
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 80% 0% 0% 70% 12% 26% 9% 3% 17% 9% 0% 0%
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 +14.6%
Contains more Vitamin B2 +77.8%
Contains more Vitamin B3 +10.9%
Contains more Folate +33.3%
Contains more Vitamin A +837.1%
Contains more Vitamin C +20.5%
Contains more Vitamin B5 +233.3%
Contains more Vitamin B6 +34.2%
Equal in Vitamin B3 - 0.433

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Purslane
Purslane
2
:
3
Mustard Greens
Mustard Greens
Contains more Other +100%
Contains more Protein +26.1%
Contains more Fats +30.6%
Contains more Carbs +33%
Equal in Water - 91.78
Purslane
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 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 Other +100%
Contains more Protein +26.1%
Contains more Fats +30.6%
Contains more Carbs +33%
Equal in Water - 91.78

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Purslane Mustard Greens Opinion
Net carbs 3.39g 2.51g Purslane
Protein 2.03g 2.56g Mustard Greens
Fats 0.36g 0.47g Mustard Greens
Carbs 3.39g 4.51g Mustard Greens
Calories 20kcal 26kcal Mustard Greens
Sugar 1.41g Purslane
Fiber 2g Mustard Greens
Calcium 65mg 118mg Mustard Greens
Iron 1.99mg 0.87mg Purslane
Magnesium 68mg 13mg Purslane
Phosphorus 44mg 42mg Purslane
Potassium 494mg 162mg Purslane
Sodium 45mg 9mg Mustard Greens
Zinc 0.17mg 0.22mg Mustard Greens
Copper 0.113mg 0.146mg Mustard Greens
Manganese 0.303mg Purslane
Selenium 0.9µg 0.6µg Purslane
Vitamin A 1320IU 12370IU Mustard Greens
Vitamin A RAE 618µg Mustard Greens
Vitamin E 1.78mg Mustard Greens
Vitamin C 21mg 25.3mg Mustard Greens
Vitamin B1 0.047mg 0.041mg Purslane
Vitamin B2 0.112mg 0.063mg Purslane
Vitamin B3 0.48mg 0.433mg Purslane
Vitamin B5 0.036mg 0.12mg Mustard Greens
Vitamin B6 0.073mg 0.098mg Mustard Greens
Folate 12µg 9µg Purslane
Vitamin K 592.7µg Mustard Greens
Saturated Fat 0.012g Purslane
Monounsaturated Fat 0.11g Mustard Greens
Polyunsaturated fat 0.046g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Purslane 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
19%
Purslane
201%
Mustard Greens
Minerals Daily Need Coverage Score
30%
Purslane
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Purslane
Purslane is lower in Sugar (difference - 1.41g)
Which food is lower in Saturated Fat?
Purslane
Purslane is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Purslane
Purslane is lower in glycemic index (difference - 32)
Which food is cheaper?
Purslane
Purslane is cheaper (difference - $1.4)
Which food is richer in minerals?
Purslane
Purslane is relatively richer in minerals
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 36mg)
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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.