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  6. Red leaf lettuce vs. Mustard Greens

Red leaf lettuce vs. Mustard Greens — In-Depth Nutrition Comparison

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How are Red leaf lettuce and Mustard Greens different?

  • Red leaf lettuce is richer in Folate, while Mustard Greens is higher in Vitamin K, Vitamin A RAE, Vitamin C, Copper, Vitamin E , and Calcium.
  • Mustard Greens covers your daily need of Vitamin K 377% more than Red leaf lettuce.
  • Red leaf lettuce contains 30 times more Choline than Mustard Greens. Red leaf lettuce contains 11.8mg of Choline, while Mustard Greens contains 0.4mg.

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

Infographic

Red leaf lettuce 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 leaf lettuce
Red leaf lettuce
4
:
6
Mustard Greens
Mustard Greens
Contains more Iron +37.9%
Contains more Potassium +15.4%
Contains more Selenium +150%
Contains more Calcium +257.6%
Contains more Phosphorus +50%
Contains less Sodium -64%
Contains more Copper +421.4%
Equal in Magnesium - 13
Equal in Zinc - 0.22
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
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 +37.9%
Contains more Potassium +15.4%
Contains more Selenium +150%
Contains more Calcium +257.6%
Contains more Phosphorus +50%
Contains less Sodium -64%
Contains more Copper +421.4%
Equal in Magnesium - 13
Equal in Zinc - 0.22

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 leaf lettuce
Red leaf lettuce
5
:
5
Mustard Greens
Mustard Greens
Contains more Vitamin B1 +56.1%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B5 +20%
Contains more Folate +300%
Contains more Vitamin A +65.1%
Contains more Vitamin E +1086.7%
Contains more Vitamin C +583.8%
Contains more Vitamin B3 +34.9%
Contains more Vitamin K +322.5%
Equal in Vitamin B6 - 0.098
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
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 +56.1%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B5 +20%
Contains more Folate +300%
Contains more Vitamin A +65.1%
Contains more Vitamin E +1086.7%
Contains more Vitamin C +583.8%
Contains more Vitamin B3 +34.9%
Contains more Vitamin K +322.5%
Equal in Vitamin B6 - 0.098

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
4
Mustard Greens
Mustard Greens
Contains more Protein +92.5%
Contains more Fats +113.6%
Contains more Carbs +99.6%
Contains more Other +23.6%
Equal in Water - 91.78
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 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 Protein +92.5%
Contains more Fats +113.6%
Contains more Carbs +99.6%
Contains more Other +23.6%
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
2
Mustard Greens
Mustard Greens
Contains more Polyunsaturated fat +56.5%
Contains less Saturated Fat -29.4%
Contains more Monounsaturated Fat +2100%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 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 +56.5%
Contains less Saturated Fat -29.4%
Contains more Monounsaturated Fat +2100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Mustard Greens Opinion
Net carbs 1.36g 2.51g Mustard Greens
Protein 1.33g 2.56g Mustard Greens
Fats 0.22g 0.47g Mustard Greens
Carbs 2.26g 4.51g Mustard Greens
Calories 16kcal 26kcal Mustard Greens
Fructose 0.28g Red leaf lettuce
Sugar 0.48g 1.41g Red leaf lettuce
Fiber 0.9g 2g Mustard Greens
Calcium 33mg 118mg Mustard Greens
Iron 1.2mg 0.87mg Red leaf lettuce
Magnesium 12mg 13mg Mustard Greens
Phosphorus 28mg 42mg Mustard Greens
Potassium 187mg 162mg Red leaf lettuce
Sodium 25mg 9mg Mustard Greens
Zinc 0.2mg 0.22mg Mustard Greens
Copper 0.028mg 0.146mg Mustard Greens
Manganese 0.203mg Red leaf lettuce
Selenium 1.5µg 0.6µg Red leaf lettuce
Vitamin A 7492IU 12370IU Mustard Greens
Vitamin A RAE 375µg 618µg Mustard Greens
Vitamin E 0.15mg 1.78mg Mustard Greens
Vitamin C 3.7mg 25.3mg Mustard Greens
Vitamin B1 0.064mg 0.041mg Red leaf lettuce
Vitamin B2 0.077mg 0.063mg Red leaf lettuce
Vitamin B3 0.321mg 0.433mg Mustard Greens
Vitamin B5 0.144mg 0.12mg Red leaf lettuce
Vitamin B6 0.1mg 0.098mg Red leaf lettuce
Folate 36µg 9µg Red leaf lettuce
Vitamin K 140.3µg 592.7µg Mustard Greens
Tryptophan 0.022mg Red leaf lettuce
Threonine 0.048mg Red leaf lettuce
Isoleucine 0.038mg Red leaf lettuce
Leucine 0.07mg Red leaf lettuce
Lysine 0.045mg Red leaf lettuce
Methionine 0.016mg Red leaf lettuce
Phenylalanine 0.067mg Red leaf lettuce
Valine 0.048mg Red leaf lettuce
Histidine 0.019mg Red leaf lettuce
Saturated Fat 0.017g 0.012g Mustard Greens
Monounsaturated Fat 0.005g 0.11g Mustard Greens
Polyunsaturated fat 0.072g 0.046g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce 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
76%
Red leaf lettuce
201%
Mustard Greens
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.93g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 32)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $1.4)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.005g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.