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  6. Seaweed vs. Mustard Greens

Seaweed vs. Mustard Greens — In-Depth Nutrition Comparison

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What are the main differences between Seaweed and Mustard Greens?

  • Seaweed is richer in Folate, Magnesium, Iron, Vitamin B5, and Zinc, yet Mustard Greens is richer in Vitamin K, Vitamin A RAE, Vitamin C, and Vitamin B6.
  • Mustard Greens's daily need coverage for Vitamin K is 439% higher.
  • Seaweed has 26 times more Sodium than Mustard Greens. Seaweed has 233mg of Sodium, while Mustard Greens has 9mg.

We used Seaweed, kelp, raw and Mustard greens, cooked, boiled, drained, without salt types in this comparison.

Infographic

Seaweed 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.
Seaweed
Seaweed
6
:
3
Mustard Greens
Mustard Greens
Contains more Calcium +42.4%
Contains more Iron +227.6%
Contains more Magnesium +830.8%
Contains more Zinc +459.1%
Contains more Selenium +16.7%
Contains more Potassium +82%
Contains less Sodium -96.1%
Contains more Copper +12.3%
Equal in Phosphorus - 42
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 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 Calcium +42.4%
Contains more Iron +227.6%
Contains more Magnesium +830.8%
Contains more Zinc +459.1%
Contains more Selenium +16.7%
Contains more Potassium +82%
Contains less Sodium -96.1%
Contains more Copper +12.3%
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.
Seaweed
Seaweed
5
:
5
Mustard Greens
Mustard Greens
Contains more Vitamin B1 +22%
Contains more Vitamin B2 +138.1%
Contains more Vitamin B5 +435%
Contains more Folate +1900%
Contains more Vitamin A +10563.8%
Contains more Vitamin E +104.6%
Contains more Vitamin C +743.3%
Contains more Vitamin B6 +4800%
Contains more Vitamin K +798%
Equal in Vitamin B3 - 0.433
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
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 +22%
Contains more Vitamin B2 +138.1%
Contains more Vitamin B5 +435%
Contains more Folate +1900%
Contains more Vitamin A +10563.8%
Contains more Vitamin E +104.6%
Contains more Vitamin C +743.3%
Contains more Vitamin B6 +4800%
Contains more Vitamin K +798%
Equal in Vitamin B3 - 0.433

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
3
:
2
Mustard Greens
Mustard Greens
Contains more Fats +19.1%
Contains more Carbs +112.2%
Contains more Other +872.1%
Contains more Protein +52.4%
Contains more Water +12.5%
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 Fats +19.1%
Contains more Carbs +112.2%
Contains more Other +872.1%
Contains more Protein +52.4%
Contains more Water +12.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
1
:
2
Mustard Greens
Mustard Greens
Contains less Saturated Fat -95.1%
Contains more Monounsaturated Fat +12.2%
Equal in Polyunsaturated fat - 0.046
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains less Saturated Fat -95.1%
Contains more Monounsaturated Fat +12.2%
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.
Seaweed Mustard Greens
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seaweed Mustard Greens Opinion
Net carbs 8.27g 2.51g Seaweed
Protein 1.68g 2.56g Mustard Greens
Fats 0.56g 0.47g Seaweed
Carbs 9.57g 4.51g Seaweed
Calories 43kcal 26kcal Seaweed
Sugar 0.6g 1.41g Seaweed
Fiber 1.3g 2g Mustard Greens
Calcium 168mg 118mg Seaweed
Iron 2.85mg 0.87mg Seaweed
Magnesium 121mg 13mg Seaweed
Phosphorus 42mg 42mg
Potassium 89mg 162mg Mustard Greens
Sodium 233mg 9mg Mustard Greens
Zinc 1.23mg 0.22mg Seaweed
Copper 0.13mg 0.146mg Mustard Greens
Manganese 0.2mg Seaweed
Selenium 0.7µg 0.6µg Seaweed
Vitamin A 116IU 12370IU Mustard Greens
Vitamin A RAE 6µg 618µg Mustard Greens
Vitamin E 0.87mg 1.78mg Mustard Greens
Vitamin C 3mg 25.3mg Mustard Greens
Vitamin B1 0.05mg 0.041mg Seaweed
Vitamin B2 0.15mg 0.063mg Seaweed
Vitamin B3 0.47mg 0.433mg Seaweed
Vitamin B5 0.642mg 0.12mg Seaweed
Vitamin B6 0.002mg 0.098mg Mustard Greens
Folate 180µg 9µg Seaweed
Vitamin K 66µg 592.7µg Mustard Greens
Tryptophan 0.048mg Seaweed
Threonine 0.055mg Seaweed
Isoleucine 0.076mg Seaweed
Leucine 0.083mg Seaweed
Lysine 0.082mg Seaweed
Methionine 0.025mg Seaweed
Phenylalanine 0.043mg Seaweed
Valine 0.072mg Seaweed
Histidine 0.024mg Seaweed
Saturated Fat 0.247g 0.012g Mustard Greens
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.11g Mustard Greens
Polyunsaturated fat 0.047g 0.046g Seaweed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed 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
36%
Seaweed
201%
Mustard Greens
Minerals Daily Need Coverage Score
41%
Seaweed
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.81g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 32)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $1.4)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 224mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.235g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.