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  6. Savoy cabbage vs. Mustard Greens

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

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A recap on differences between Savoy cabbage and Mustard Greens

  • Savoy cabbage has more Folate, Vitamin B6, and Vitamin C, however, Mustard Greens is higher in Vitamin K, Vitamin A RAE, Vitamin E , Copper, Calcium, and Iron.
  • Mustard Greens covers your daily Vitamin K needs 437% more than Savoy cabbage.
  • Mustard Greens contains 9 times less Folate than Savoy cabbage. Savoy cabbage contains 80µg of Folate, while Mustard Greens contains 9µg.

Food varieties used in this article are Cabbage, savoy, raw and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Savoy 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.
Savoy cabbage
Savoy cabbage
5
:
4
Mustard Greens
Mustard Greens
Contains more Magnesium +115.4%
Contains more Potassium +42%
Contains more Zinc +22.7%
Contains more Selenium +50%
Contains more Calcium +237.1%
Contains more Iron +117.5%
Contains less Sodium -67.9%
Contains more Copper +135.5%
Equal in Phosphorus - 42
Savoy cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 15% 20% 18% 21% 4% 8% 21% 24% 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 Magnesium +115.4%
Contains more Potassium +42%
Contains more Zinc +22.7%
Contains more Selenium +50%
Contains more Calcium +237.1%
Contains more Iron +117.5%
Contains less Sodium -67.9%
Contains more Copper +135.5%
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.
Savoy cabbage
Savoy cabbage
5
:
5
Mustard Greens
Mustard Greens
Contains more Vitamin C +22.5%
Contains more Vitamin B1 +70.7%
Contains more Vitamin B5 +55.8%
Contains more Vitamin B6 +93.9%
Contains more Folate +788.9%
Contains more Vitamin A +1137%
Contains more Vitamin E +947.1%
Contains more Vitamin B2 +110%
Contains more Vitamin B3 +44.3%
Contains more Vitamin K +761.5%
Savoy cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 4% 0% 104% 18% 7% 6% 12% 44% 60% 0% 172%
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 +22.5%
Contains more Vitamin B1 +70.7%
Contains more Vitamin B5 +55.8%
Contains more Vitamin B6 +93.9%
Contains more Folate +788.9%
Contains more Vitamin A +1137%
Contains more Vitamin E +947.1%
Contains more Vitamin B2 +110%
Contains more Vitamin B3 +44.3%
Contains more Vitamin K +761.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Savoy cabbage
Savoy cabbage
2
:
3
Mustard Greens
Mustard Greens
Contains more Carbs +35.3%
Contains more Other +17.6%
Contains more Protein +28%
Contains more Fats +370%
Equal in Water - 91.78
Savoy cabbage
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 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 +35.3%
Contains more Other +17.6%
Contains more Protein +28%
Contains more Fats +370%
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Savoy cabbage
Savoy cabbage
1
:
2
Mustard Greens
Mustard Greens
Contains more Monounsaturated Fat +1471.4%
Equal in Saturated Fat - 0.012
Equal in Polyunsaturated fat - 0.046
Savoy cabbage
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.049 g
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Monounsaturated Fat +1471.4%
Equal in Saturated Fat - 0.012
Equal in Polyunsaturated fat - 0.046

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Savoy cabbage Mustard Greens Opinion
Net carbs 3g 2.51g Savoy cabbage
Protein 2g 2.56g Mustard Greens
Fats 0.1g 0.47g Mustard Greens
Carbs 6.1g 4.51g Savoy cabbage
Calories 27kcal 26kcal Savoy cabbage
Sugar 2.27g 1.41g Mustard Greens
Fiber 3.1g 2g Savoy cabbage
Calcium 35mg 118mg Mustard Greens
Iron 0.4mg 0.87mg Mustard Greens
Magnesium 28mg 13mg Savoy cabbage
Phosphorus 42mg 42mg
Potassium 230mg 162mg Savoy cabbage
Sodium 28mg 9mg Mustard Greens
Zinc 0.27mg 0.22mg Savoy cabbage
Copper 0.062mg 0.146mg Mustard Greens
Manganese 0.18mg Savoy cabbage
Selenium 0.9µg 0.6µg Savoy cabbage
Vitamin A 1000IU 12370IU Mustard Greens
Vitamin A RAE 50µg 618µg Mustard Greens
Vitamin E 0.17mg 1.78mg Mustard Greens
Vitamin C 31mg 25.3mg Savoy cabbage
Vitamin B1 0.07mg 0.041mg Savoy cabbage
Vitamin B2 0.03mg 0.063mg Mustard Greens
Vitamin B3 0.3mg 0.433mg Mustard Greens
Vitamin B5 0.187mg 0.12mg Savoy cabbage
Vitamin B6 0.19mg 0.098mg Savoy cabbage
Folate 80µg 9µg Savoy cabbage
Vitamin K 68.8µg 592.7µg Mustard Greens
Tryptophan 0.02mg Savoy cabbage
Threonine 0.069mg Savoy cabbage
Isoleucine 0.101mg Savoy cabbage
Leucine 0.103mg Savoy cabbage
Lysine 0.094mg Savoy cabbage
Methionine 0.02mg Savoy cabbage
Phenylalanine 0.064mg Savoy cabbage
Valine 0.085mg Savoy cabbage
Histidine 0.041mg Savoy cabbage
Saturated Fat 0.013g 0.012g Mustard Greens
Monounsaturated Fat 0.007g 0.11g Mustard Greens
Polyunsaturated fat 0.049g 0.046g Savoy cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Savoy 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
40%
Savoy cabbage
201%
Mustard Greens
Minerals Daily Need Coverage Score
14%
Savoy cabbage
17%
Mustard Greens

Comparison summary

Which food is richer in minerals?
Savoy cabbage
Savoy cabbage is relatively richer in minerals
Which food is cheaper?
Savoy cabbage
Savoy cabbage is cheaper (difference - $1)
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.86g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.001g)
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 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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.