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  6. Sweet potato leaves vs. Mustard Greens

Sweet potato leaves vs. Mustard Greens — In-Depth Nutrition Comparison

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What are the main differences between Sweet potato leaves and Mustard Greens?

  • Sweet potato leaves are richer in Vitamin B2, Magnesium, Fiber, Potassium, Vitamin B1, Vitamin B6, and Phosphorus, yet Mustard Greens is richer in Vitamin K, Vitamin A RAE, and Vitamin C.
  • Mustard Greens's daily need coverage for Vitamin K is 242% higher.
  • Sweet potato leaves have 5 times more Vitamin B2 than Mustard Greens. Sweet potato leaves have 0.345mg of Vitamin B2, while Mustard Greens has 0.063mg.

We used Sweet potato leaves, raw and Mustard greens, cooked, boiled, drained, without salt types in this comparison.

Infographic

Sweet potato leaves 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.
Sweet potato leaves
Sweet potato leaves
6
:
3
Mustard Greens
Mustard Greens
Contains more Iron +11.5%
Contains more Magnesium +438.5%
Contains more Phosphorus +92.9%
Contains more Potassium +213.6%
Contains less Sodium -33.3%
Contains more Selenium +50%
Contains more Calcium +51.3%
Sweet potato leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 37% 50% 35% 45% 1% 0% 0% 0% 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 Iron +11.5%
Contains more Magnesium +438.5%
Contains more Phosphorus +92.9%
Contains more Potassium +213.6%
Contains less Sodium -33.3%
Contains more Selenium +50%
Contains more Calcium +51.3%

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.
Sweet potato leaves
Sweet potato leaves
5
:
5
Mustard Greens
Mustard Greens
Contains more Vitamin B1 +280.5%
Contains more Vitamin B2 +447.6%
Contains more Vitamin B3 +161%
Contains more Vitamin B5 +87.5%
Contains more Vitamin B6 +93.9%
Contains more Vitamin A +227.4%
Contains more Vitamin C +130%
Contains more Vitamin K +96.1%
Sweet potato leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 227% 0% 0% 37% 39% 80% 22% 14% 44% 0% 0% 756%
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 +280.5%
Contains more Vitamin B2 +447.6%
Contains more Vitamin B3 +161%
Contains more Vitamin B5 +87.5%
Contains more Vitamin B6 +93.9%
Contains more Vitamin A +227.4%
Contains more Vitamin C +130%
Contains more Vitamin K +96.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato leaves
Sweet potato leaves
3
:
2
Mustard Greens
Mustard Greens
Contains more Carbs +95.6%
Contains more Other +101.5%
Equal in Protein - 2.56
Equal in Fats - 0.47
Equal in Water - 91.78
Sweet potato leaves
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 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 +95.6%
Contains more Other +101.5%
Equal in Protein - 2.56
Equal in Fats - 0.47
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato leaves
Sweet potato leaves
1
:
2
Mustard Greens
Mustard Greens
Contains more Polyunsaturated fat +395.7%
Contains less Saturated Fat -89.2%
Contains more Monounsaturated Fat +450%
Sweet potato leaves
31% 6% 64%
Saturated Fat: 0.111 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.228 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 +395.7%
Contains less Saturated Fat -89.2%
Contains more Monounsaturated Fat +450%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato leaves Mustard Greens
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price 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 Sweet potato leaves Mustard Greens Opinion
Net carbs 3.52g 2.51g Sweet potato leaves
Protein 2.49g 2.56g Mustard Greens
Fats 0.51g 0.47g Sweet potato leaves
Carbs 8.82g 4.51g Sweet potato leaves
Calories 42kcal 26kcal Sweet potato leaves
Sugar 1.41g Sweet potato leaves
Fiber 5.3g 2g Sweet potato leaves
Calcium 78mg 118mg Mustard Greens
Iron 0.97mg 0.87mg Sweet potato leaves
Magnesium 70mg 13mg Sweet potato leaves
Phosphorus 81mg 42mg Sweet potato leaves
Potassium 508mg 162mg Sweet potato leaves
Sodium 6mg 9mg Sweet potato leaves
Zinc 0.22mg Mustard Greens
Copper 0.146mg Mustard Greens
Selenium 0.9µg 0.6µg Sweet potato leaves
Vitamin A 3778IU 12370IU Mustard Greens
Vitamin A RAE 189µg 618µg Mustard Greens
Vitamin E 1.78mg Mustard Greens
Vitamin C 11mg 25.3mg Mustard Greens
Vitamin B1 0.156mg 0.041mg Sweet potato leaves
Vitamin B2 0.345mg 0.063mg Sweet potato leaves
Vitamin B3 1.13mg 0.433mg Sweet potato leaves
Vitamin B5 0.225mg 0.12mg Sweet potato leaves
Vitamin B6 0.19mg 0.098mg Sweet potato leaves
Folate 9µg Mustard Greens
Vitamin K 302.2µg 592.7µg Mustard Greens
Tryptophan 0.035mg Sweet potato leaves
Lysine 0.228mg Sweet potato leaves
Methionine 0.086mg Sweet potato leaves
Saturated Fat 0.111g 0.012g Mustard Greens
Monounsaturated Fat 0.02g 0.11g Mustard Greens
Polyunsaturated fat 0.228g 0.046g Sweet potato leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato leaves 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
101%
Sweet potato leaves
201%
Mustard Greens
Minerals Daily Need Coverage Score
20%
Sweet potato leaves
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Sweet potato leaves
Sweet potato leaves is lower in Sugar (difference - 1.41g)
Which food contains less Sodium?
Sweet potato leaves
Sweet potato leaves contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Sweet potato leaves
Sweet potato leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Sweet potato leaves
Sweet potato leaves is cheaper (difference - $1.4)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.099g)
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. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.