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  6. Savoy cabbage vs. Mustard Greens Raw

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

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The main differences between savoy cabbage and mustard Greens Raw

  • Savoy cabbage has more folate; however, mustard Greens Raw have more vitamin K, vitamin C, vitamin A, iron, vitamin E, copper, calcium, and vitamin B2.
  • Daily need coverage for vitamin K for mustard Greens Raw is 157% higher.
  • Mustard Greens Raw have 7 times less folate than savoy cabbage. Savoy cabbage has 80µg of folate, while mustard Greens Raw have 12µg.

Food types used in this article are Cabbage, savoy, raw and Mustard greens, raw.

Infographic

Savoy cabbage vs Mustard Greens Raw infographic
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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 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
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 +14.3%
Contains more CalciumCalcium +228.6%
Contains more PotassiumPotassium +67%
Contains more IronIron +310%
Contains more CopperCopper +166.1%
Contains more PhosphorusPhosphorus +38.1%
Contains less SodiumSodium -28.6%
~equal in Zinc ~0.25mg
~equal in Selenium ~0.9µg

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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
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 FolateFolate +566.7%
Contains more CholineCholine +2360%
Contains more Vitamin CVitamin C +125.8%
Contains more Vitamin AVitamin A +202%
Contains more Vitamin EVitamin E +1082.4%
Contains more Vitamin B1Vitamin B1 +14.3%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B3Vitamin B3 +166.7%
Contains more Vitamin B5Vitamin B5 +12.3%
Contains more Vitamin KVitamin K +274.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.18mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Savoy cabbage Mustard Greens Raw DV% diff.
Vitamin K 68.8µg 257.5µg 157%
Vitamin C 31mg 70mg 43%
Folate 80µg 12µg 17%
Iron 0.4mg 1.64mg 16%
Vitamin E 0.17mg 2.01mg 12%
Copper 0.062mg 0.165mg 11%
Vitamin A 50µg 151µg 11%
Calcium 35mg 115mg 8%
Manganese 0.18mg 8%
Vitamin B2 0.03mg 0.11mg 6%
Potassium 230mg 384mg 5%
Vitamin B3 0.3mg 0.8mg 3%
Choline 12.3mg 0.5mg 2%
Phosphorus 42mg 58mg 2%
Protein 2g 2.86g 2%
Magnesium 28mg 32mg 1%
Vitamin B6 0.19mg 0.18mg 1%
Vitamin B1 0.07mg 0.08mg 1%
Calories 27kcal 27kcal 0%
Fats 0.1g 0.42g 0%
Carbs 6.1g 4.67g 0%
Net carbs 3g 1.47g N/A
Sugar 2.27g 1.32g N/A
Fiber 3.1g 3.2g 0%
Zinc 0.27mg 0.25mg 0%
Sodium 28mg 20mg 0%
Selenium 0.9µg 0.9µg 0%
Vitamin B5 0.187mg 0.21mg 0%
Saturated fat 0.013g 0.01g 0%
Monounsaturated fat 0.007g 0.092g 0%
Polyunsaturated fat 0.049g 0.038g 0%
Tryptophan 0.02mg 0%
Threonine 0.069mg 0%
Isoleucine 0.101mg 0%
Leucine 0.103mg 0%
Lysine 0.094mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.064mg 0%
Valine 0.085mg 0%
Histidine 0.041mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 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 +30.6%
Contains more ProteinProtein +43%
Contains more FatsFats +320%
Contains more OtherOther +68.8%
~equal in Water ~90.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 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 +28.9%
Contains less Sat. FatSaturated fat -23.1%
Contains more Mono. FatMonounsaturated fat +1214.3%

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 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.