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  6. Summer squash vs. Mustard Greens

Summer squash vs. Mustard Greens — In-Depth Nutrition Comparison

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Important differences between Summer squash and Mustard Greens

  • Summer squash has more Vitamin B6, and Vitamin B2, however, Mustard Greens is richer in Vitamin K, Vitamin A RAE, Vitamin E , Copper, Calcium, Vitamin C, and Iron.
  • Mustard Greens's daily need coverage for Vitamin K is 491% more.
  • Summer squash contains 3 times more Folate than Mustard Greens. Summer squash contains 29µg of Folate, while Mustard Greens contains 9µg.

The food varieties used in the comparison are Squash, summer, all varieties, raw and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Summer squash 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.
Summer squash
Summer squash
5
:
5
Mustard Greens
Mustard Greens
Contains more Magnesium +30.8%
Contains more Potassium +61.7%
Contains less Sodium -77.8%
Contains more Zinc +31.8%
Contains more Calcium +686.7%
Contains more Iron +148.6%
Contains more Phosphorus +10.5%
Contains more Copper +186.3%
Contains more Selenium +200%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
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 +30.8%
Contains more Potassium +61.7%
Contains less Sodium -77.8%
Contains more Zinc +31.8%
Contains more Calcium +686.7%
Contains more Iron +148.6%
Contains more Phosphorus +10.5%
Contains more Copper +186.3%
Contains more Selenium +200%

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.
Summer squash
Summer squash
6
:
4
Mustard Greens
Mustard Greens
Contains more Vitamin B1 +17.1%
Contains more Vitamin B2 +125.4%
Contains more Vitamin B3 +12.5%
Contains more Vitamin B5 +29.2%
Contains more Vitamin B6 +122.4%
Contains more Folate +222.2%
Contains more Vitamin A +6085%
Contains more Vitamin E +1383.3%
Contains more Vitamin C +48.8%
Contains more Vitamin K +19656.7%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
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 +17.1%
Contains more Vitamin B2 +125.4%
Contains more Vitamin B3 +12.5%
Contains more Vitamin B5 +29.2%
Contains more Vitamin B6 +122.4%
Contains more Folate +222.2%
Contains more Vitamin A +6085%
Contains more Vitamin E +1383.3%
Contains more Vitamin C +48.8%
Contains more Vitamin K +19656.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
1
:
4
Mustard Greens
Mustard Greens
Contains more Protein +111.6%
Contains more Fats +161.1%
Contains more Carbs +34.6%
Equal in Water - 91.78
Equal in Other - 0.68
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 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 +111.6%
Contains more Fats +161.1%
Contains more Carbs +34.6%
Equal in Water - 91.78
Equal in Other - 0.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
1
:
2
Mustard Greens
Mustard Greens
Contains more Polyunsaturated fat +93.5%
Contains less Saturated Fat -72.7%
Contains more Monounsaturated Fat +587.5%
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 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 +93.5%
Contains less Saturated Fat -72.7%
Contains more Monounsaturated Fat +587.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Summer squash Mustard Greens
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar 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 Summer squash Mustard Greens Opinion
Net carbs 2.25g 2.51g Mustard Greens
Protein 1.21g 2.56g Mustard Greens
Fats 0.18g 0.47g Mustard Greens
Carbs 3.35g 4.51g Mustard Greens
Calories 16kcal 26kcal Mustard Greens
Fructose 0.95g Summer squash
Sugar 2.2g 1.41g Mustard Greens
Fiber 1.1g 2g Mustard Greens
Calcium 15mg 118mg Mustard Greens
Iron 0.35mg 0.87mg Mustard Greens
Magnesium 17mg 13mg Summer squash
Phosphorus 38mg 42mg Mustard Greens
Potassium 262mg 162mg Summer squash
Sodium 2mg 9mg Summer squash
Zinc 0.29mg 0.22mg Summer squash
Copper 0.051mg 0.146mg Mustard Greens
Manganese 0.175mg Summer squash
Selenium 0.2µg 0.6µg Mustard Greens
Vitamin A 200IU 12370IU Mustard Greens
Vitamin A RAE 10µg 618µg Mustard Greens
Vitamin E 0.12mg 1.78mg Mustard Greens
Vitamin C 17mg 25.3mg Mustard Greens
Vitamin B1 0.048mg 0.041mg Summer squash
Vitamin B2 0.142mg 0.063mg Summer squash
Vitamin B3 0.487mg 0.433mg Summer squash
Vitamin B5 0.155mg 0.12mg Summer squash
Vitamin B6 0.218mg 0.098mg Summer squash
Folate 29µg 9µg Summer squash
Vitamin K 3µg 592.7µg Mustard Greens
Tryptophan 0.011mg Summer squash
Threonine 0.028mg Summer squash
Isoleucine 0.042mg Summer squash
Leucine 0.069mg Summer squash
Lysine 0.065mg Summer squash
Methionine 0.017mg Summer squash
Phenylalanine 0.041mg Summer squash
Valine 0.053mg Summer squash
Histidine 0.025mg Summer squash
Saturated Fat 0.044g 0.012g Mustard Greens
Monounsaturated Fat 0.016g 0.11g Mustard Greens
Polyunsaturated fat 0.089g 0.046g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash 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
18%
Summer squash
201%
Mustard Greens
Minerals Daily Need Coverage Score
12%
Summer squash
17%
Mustard Greens

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $1.4)
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.79g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.032g)
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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.