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  6. Shallot vs. Mustard Greens

Shallot vs. Mustard Greens — In-Depth Nutrition Comparison

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How are Shallot and Mustard Greens different?

  • Shallot is richer in Vitamin B6, Folate, and Potassium, while Mustard Greens is higher in Vitamin K, Vitamin A RAE, Vitamin C, Vitamin E , Calcium, and Copper.
  • Mustard Greens covers your daily need of Vitamin K 493% more than Shallot.
  • Shallot contains 4 times more Folate than Mustard Greens. Shallot contains 34µg of Folate, while Mustard Greens contains 9µg.

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

Infographic

Shallot 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.
Shallot
Shallot
7
:
3
Mustard Greens
Mustard Greens
Contains more Iron +37.9%
Contains more Magnesium +61.5%
Contains more Phosphorus +42.9%
Contains more Potassium +106.2%
Contains more Zinc +81.8%
Contains more Selenium +100%
Contains more Calcium +218.9%
Contains less Sodium -25%
Contains more Copper +65.9%
Shallot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
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 Magnesium +61.5%
Contains more Phosphorus +42.9%
Contains more Potassium +106.2%
Contains more Zinc +81.8%
Contains more Selenium +100%
Contains more Calcium +218.9%
Contains less Sodium -25%
Contains more Copper +65.9%

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.
Shallot
Shallot
4
:
6
Mustard Greens
Mustard Greens
Contains more Vitamin B1 +46.3%
Contains more Vitamin B5 +141.7%
Contains more Vitamin B6 +252%
Contains more Folate +277.8%
Contains more Vitamin A +309150%
Contains more Vitamin E +4350%
Contains more Vitamin C +216.3%
Contains more Vitamin B2 +215%
Contains more Vitamin B3 +116.5%
Contains more Vitamin K +73987.5%
Shallot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
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 +46.3%
Contains more Vitamin B5 +141.7%
Contains more Vitamin B6 +252%
Contains more Folate +277.8%
Contains more Vitamin A +309150%
Contains more Vitamin E +4350%
Contains more Vitamin C +216.3%
Contains more Vitamin B2 +215%
Contains more Vitamin B3 +116.5%
Contains more Vitamin K +73987.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shallot
Shallot
2
:
3
Mustard Greens
Mustard Greens
Contains more Carbs +272.5%
Contains more Other +17.6%
Contains more Fats +370%
Contains more Water +15%
Equal in Protein - 2.56
Shallot
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 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 +272.5%
Contains more Other +17.6%
Contains more Fats +370%
Contains more Water +15%
Equal in Protein - 2.56

Fat Type Comparison

Fat type breakdown side-by-side comparison
Shallot
Shallot
0
:
3
Mustard Greens
Mustard Greens
Contains less Saturated Fat -29.4%
Contains more Monounsaturated Fat +685.7%
Contains more Polyunsaturated fat +17.9%
Shallot
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 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 -29.4%
Contains more Monounsaturated Fat +685.7%
Contains more Polyunsaturated fat +17.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shallot Mustard Greens
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar 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 Shallot Mustard Greens Opinion
Net carbs 13.6g 2.51g Shallot
Protein 2.5g 2.56g Mustard Greens
Fats 0.1g 0.47g Mustard Greens
Carbs 16.8g 4.51g Shallot
Calories 72kcal 26kcal Shallot
Sugar 7.87g 1.41g Mustard Greens
Fiber 3.2g 2g Shallot
Calcium 37mg 118mg Mustard Greens
Iron 1.2mg 0.87mg Shallot
Magnesium 21mg 13mg Shallot
Phosphorus 60mg 42mg Shallot
Potassium 334mg 162mg Shallot
Sodium 12mg 9mg Mustard Greens
Zinc 0.4mg 0.22mg Shallot
Copper 0.088mg 0.146mg Mustard Greens
Manganese 0.292mg Shallot
Selenium 1.2µg 0.6µg Shallot
Vitamin A 4IU 12370IU Mustard Greens
Vitamin A RAE 0µg 618µg Mustard Greens
Vitamin E 0.04mg 1.78mg Mustard Greens
Vitamin C 8mg 25.3mg Mustard Greens
Vitamin B1 0.06mg 0.041mg Shallot
Vitamin B2 0.02mg 0.063mg Mustard Greens
Vitamin B3 0.2mg 0.433mg Mustard Greens
Vitamin B5 0.29mg 0.12mg Shallot
Vitamin B6 0.345mg 0.098mg Shallot
Folate 34µg 9µg Shallot
Vitamin K 0.8µg 592.7µg Mustard Greens
Tryptophan 0.028mg Shallot
Threonine 0.098mg Shallot
Isoleucine 0.106mg Shallot
Leucine 0.149mg Shallot
Lysine 0.125mg Shallot
Methionine 0.027mg Shallot
Phenylalanine 0.081mg Shallot
Valine 0.11mg Shallot
Histidine 0.043mg Shallot
Saturated Fat 0.017g 0.012g Mustard Greens
Monounsaturated Fat 0.014g 0.11g Mustard Greens
Polyunsaturated fat 0.039g 0.046g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shallot 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
15%
Shallot
201%
Mustard Greens
Minerals Daily Need Coverage Score
21%
Shallot
17%
Mustard Greens

Comparison summary

Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 2)
Which food is cheaper?
Shallot
Shallot is cheaper (difference - $1.1)
Which food is richer in minerals?
Shallot
Shallot is relatively richer in minerals
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 6.46g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 3mg)
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 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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.