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  6. Red cabbage vs. Mustard Greens

Red cabbage vs. Mustard Greens — In-Depth Nutrition Comparison

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Summary of differences between Red cabbage and Mustard Greens

  • Red cabbage has more Vitamin C, and Vitamin B6, while Mustard Greens has more Vitamin K, Vitamin A RAE, Copper, Vitamin E , and Calcium.
  • Mustard Greens covers your daily need of Vitamin K 462% more than Red cabbage.
  • Red cabbage contains 43 times more Choline than Mustard Greens. While Red cabbage contains 17.1mg of Choline, Mustard Greens contains only 0.4mg.
  • The amount of Sugar in Mustard Greens is lower.

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

Infographic

Red cabbage 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.
Red cabbage
Red cabbage
3
:
5
Mustard Greens
Mustard Greens
Contains more Magnesium +23.1%
Contains more Potassium +50%
Contains more Calcium +162.2%
Contains more Phosphorus +40%
Contains less Sodium -66.7%
Contains more Copper +758.8%
Equal in Iron - 0.87
Equal in Zinc - 0.22
Equal in Selenium - 0.6
Red cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 30% 12% 13% 22% 4% 6% 6% 32% 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 Magnesium +23.1%
Contains more Potassium +50%
Contains more Calcium +162.2%
Contains more Phosphorus +40%
Contains less Sodium -66.7%
Contains more Copper +758.8%
Equal in Iron - 0.87
Equal in Zinc - 0.22
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.
Red cabbage
Red cabbage
6
:
4
Mustard Greens
Mustard Greens
Contains more Vitamin C +125.3%
Contains more Vitamin B1 +56.1%
Contains more Vitamin B5 +22.5%
Contains more Vitamin B6 +113.3%
Contains more Folate +100%
Contains more Vitamin A +1008.4%
Contains more Vitamin E +1518.2%
Contains more Vitamin K +1451.6%
Equal in Vitamin B2 - 0.063
Equal in Vitamin B3 - 0.433
Red cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 3% 0% 190% 16% 16% 8% 9% 49% 14% 0% 96%
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 C +125.3%
Contains more Vitamin B1 +56.1%
Contains more Vitamin B5 +22.5%
Contains more Vitamin B6 +113.3%
Contains more Folate +100%
Contains more Vitamin A +1008.4%
Contains more Vitamin E +1518.2%
Contains more Vitamin K +1451.6%
Equal in Vitamin B2 - 0.063
Equal in Vitamin B3 - 0.433

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red cabbage
Red cabbage
1
:
4
Mustard Greens
Mustard Greens
Contains more Carbs +63.4%
Contains more Protein +79%
Contains more Fats +193.8%
Equal in Water - 91.78
Equal in Other - 0.68
Red cabbage
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 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 +63.4%
Contains more Protein +79%
Contains more Fats +193.8%
Equal in Water - 91.78
Equal in Other - 0.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red cabbage
Red cabbage
1
:
2
Mustard Greens
Mustard Greens
Contains more Polyunsaturated fat +73.9%
Contains less Saturated Fat -42.9%
Contains more Monounsaturated Fat +816.7%
Red cabbage
19% 11% 71%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.08 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 +73.9%
Contains less Saturated Fat -42.9%
Contains more Monounsaturated Fat +816.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Red cabbage Mustard Greens
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Red cabbage Mustard Greens Opinion
Net carbs 5.27g 2.51g Red cabbage
Protein 1.43g 2.56g Mustard Greens
Fats 0.16g 0.47g Mustard Greens
Carbs 7.37g 4.51g Red cabbage
Calories 31kcal 26kcal Red cabbage
Fructose 1.48g Red cabbage
Sugar 3.83g 1.41g Mustard Greens
Fiber 2.1g 2g Red cabbage
Calcium 45mg 118mg Mustard Greens
Iron 0.8mg 0.87mg Mustard Greens
Magnesium 16mg 13mg Red cabbage
Phosphorus 30mg 42mg Mustard Greens
Potassium 243mg 162mg Red cabbage
Sodium 27mg 9mg Mustard Greens
Zinc 0.22mg 0.22mg
Copper 0.017mg 0.146mg Mustard Greens
Manganese 0.243mg Red cabbage
Selenium 0.6µg 0.6µg
Vitamin A 1116IU 12370IU Mustard Greens
Vitamin A RAE 56µg 618µg Mustard Greens
Vitamin E 0.11mg 1.78mg Mustard Greens
Vitamin C 57mg 25.3mg Red cabbage
Vitamin B1 0.064mg 0.041mg Red cabbage
Vitamin B2 0.069mg 0.063mg Red cabbage
Vitamin B3 0.418mg 0.433mg Mustard Greens
Vitamin B5 0.147mg 0.12mg Red cabbage
Vitamin B6 0.209mg 0.098mg Red cabbage
Folate 18µg 9µg Red cabbage
Vitamin K 38.2µg 592.7µg Mustard Greens
Tryptophan 0.012mg Red cabbage
Threonine 0.039mg Red cabbage
Isoleucine 0.034mg Red cabbage
Leucine 0.046mg Red cabbage
Lysine 0.049mg Red cabbage
Methionine 0.014mg Red cabbage
Phenylalanine 0.036mg Red cabbage
Valine 0.048mg Red cabbage
Histidine 0.024mg Red cabbage
Saturated Fat 0.021g 0.012g Mustard Greens
Monounsaturated Fat 0.012g 0.11g Mustard Greens
Polyunsaturated fat 0.08g 0.046g Red cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red cabbage 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
39%
Red cabbage
201%
Mustard Greens
Minerals Daily Need Coverage Score
14%
Red cabbage
17%
Mustard Greens

Comparison summary

Which food is cheaper?
Red cabbage
Red cabbage is cheaper (difference - $1.1)
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 2.42g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.009g)
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 minerals?
?
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.
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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.