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  6. Red cabbage vs. Mustard Greens Raw

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

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Important differences between red cabbage and mustard Greens Raw

  • Mustard Greens Raw have more vitamin K, vitamin A, copper, vitamin C, vitamin E, iron, and calcium than red cabbage.
  • Mustard Greens Raw' daily need coverage for vitamin K is 183% more.

The food varieties used in the comparison are Cabbage, red, raw and Mustard greens, raw.

Infographic

Red cabbage vs Mustard Greens Raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +155.6%
Contains more PotassiumPotassium +58%
Contains more IronIron +105%
Contains more CopperCopper +870.6%
Contains more ZincZinc +13.6%
Contains more PhosphorusPhosphorus +93.3%
Contains less SodiumSodium -25.9%
Contains more SeleniumSelenium +50%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 190% 19% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B6Vitamin B6 +16.1%
Contains more FolateFolate +50%
Contains more CholineCholine +3320%
Contains more Vitamin CVitamin C +22.8%
Contains more Vitamin AVitamin A +169.6%
Contains more Vitamin EVitamin E +1727.3%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +59.4%
Contains more Vitamin B3Vitamin B3 +91.4%
Contains more Vitamin B5Vitamin B5 +42.9%
Contains more Vitamin KVitamin K +574.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red cabbage Mustard Greens Raw DV% diff.
Vitamin K 38.2µg 257.5µg 183%
Copper 0.017mg 0.165mg 16%
Vitamin C 57mg 70mg 14%
Vitamin E 0.11mg 2.01mg 13%
Vitamin A 56µg 151µg 11%
Manganese 0.243mg 11%
Iron 0.8mg 1.64mg 11%
Calcium 45mg 115mg 7%
Magnesium 16mg 32mg 4%
Potassium 243mg 384mg 4%
Fiber 2.1g 3.2g 4%
Phosphorus 30mg 58mg 4%
Vitamin B2 0.069mg 0.11mg 3%
Choline 17.1mg 0.5mg 3%
Protein 1.43g 2.86g 3%
Fructose 1.48g 2%
Vitamin B3 0.418mg 0.8mg 2%
Folate 18µg 12µg 2%
Vitamin B6 0.209mg 0.18mg 2%
Vitamin B5 0.147mg 0.21mg 1%
Vitamin B1 0.064mg 0.08mg 1%
Selenium 0.6µg 0.9µg 1%
Carbs 7.37g 4.67g 1%
Calories 31kcal 27kcal 0%
Fats 0.16g 0.42g 0%
Net carbs 5.27g 1.47g N/A
Sugar 3.83g 1.32g N/A
Zinc 0.22mg 0.25mg 0%
Sodium 27mg 20mg 0%
Saturated fat 0.021g 0.01g 0%
Monounsaturated fat 0.012g 0.092g 0%
Polyunsaturated fat 0.08g 0.038g 0%
Tryptophan 0.012mg 0%
Threonine 0.039mg 0%
Isoleucine 0.034mg 0%
Leucine 0.046mg 0%
Lysine 0.049mg 0%
Methionine 0.014mg 0%
Phenylalanine 0.036mg 0%
Valine 0.048mg 0%
Histidine 0.024mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more CarbsCarbs +57.8%
Contains more ProteinProtein +100%
Contains more FatsFats +162.5%
Contains more OtherOther +107.7%
~equal in Water ~90.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 71%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +110.5%
Contains less Sat. FatSaturated fat -52.4%
Contains more Mono. FatMonounsaturated fat +666.7%

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 Raw - 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.