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  6. Taro leaves vs. Mustard Greens

Taro leaves vs. Mustard Greens — In-Depth Nutrition Comparison

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Differences between Taro leaves and Mustard Greens

  • Taro leaves are higher in Vitamin B2, Vitamin C, Folate, Iron, Potassium, Vitamin B1, Copper, and Magnesium, however, Mustard Greens is richer in Vitamin K, and Vitamin A RAE.
  • Mustard Greens's daily need coverage for Vitamin K is 403% higher.
  • Taro leaves have 14 times more Folate than Mustard Greens. While Taro leaves have 126µg of Folate, Mustard Greens has only 9µg.

The food types used in this comparison are Taro leaves, raw and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Taro 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.
Taro leaves
Taro leaves
9
:
1
Mustard Greens
Mustard Greens
Contains more Iron +158.6%
Contains more Magnesium +246.2%
Contains more Phosphorus +42.9%
Contains more Potassium +300%
Contains less Sodium -66.7%
Contains more Zinc +86.4%
Contains more Copper +84.9%
Contains more Selenium +50%
Contains more Calcium +10.3%
Taro leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 85% 33% 26% 58% 1% 12% 90% 94% 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 +158.6%
Contains more Magnesium +246.2%
Contains more Phosphorus +42.9%
Contains more Potassium +300%
Contains less Sodium -66.7%
Contains more Zinc +86.4%
Contains more Copper +84.9%
Contains more Selenium +50%
Contains more Calcium +10.3%

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.
Taro leaves
Taro leaves
7
:
3
Mustard Greens
Mustard Greens
Contains more Vitamin E +13.5%
Contains more Vitamin C +105.5%
Contains more Vitamin B1 +409.8%
Contains more Vitamin B2 +623.8%
Contains more Vitamin B3 +249.4%
Contains more Vitamin B6 +49%
Contains more Folate +1300%
Contains more Vitamin A +156.4%
Contains more Vitamin B5 +42.9%
Contains more Vitamin K +445.8%
Taro leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 290% 41% 0% 174% 53% 106% 29% 6% 34% 95% 0% 272%
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 E +13.5%
Contains more Vitamin C +105.5%
Contains more Vitamin B1 +409.8%
Contains more Vitamin B2 +623.8%
Contains more Vitamin B3 +249.4%
Contains more Vitamin B6 +49%
Contains more Folate +1300%
Contains more Vitamin A +156.4%
Contains more Vitamin B5 +42.9%
Contains more Vitamin K +445.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro leaves
Taro leaves
4
:
1
Mustard Greens
Mustard Greens
Contains more Protein +94.5%
Contains more Fats +57.4%
Contains more Carbs +48.6%
Contains more Other +182.4%
Equal in Water - 91.78
Taro leaves
5% 7% 86% 2%
Protein: 4.98 g
Fats: 0.74 g
Carbs: 6.7 g
Water: 85.66 g
Other: 1.92 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 +94.5%
Contains more Fats +57.4%
Contains more Carbs +48.6%
Contains more Other +182.4%
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taro leaves
Taro leaves
1
:
2
Mustard Greens
Mustard Greens
Contains more Polyunsaturated fat +567.4%
Contains less Saturated Fat -92.1%
Contains more Monounsaturated Fat +83.3%
Taro leaves
29% 12% 59%
Saturated Fat: 0.151 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.307 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 +567.4%
Contains less Saturated Fat -92.1%
Contains more Monounsaturated Fat +83.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Taro leaves Mustard Greens
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Taro leaves Mustard Greens Opinion
Net carbs 3g 2.51g Taro leaves
Protein 4.98g 2.56g Taro leaves
Fats 0.74g 0.47g Taro leaves
Carbs 6.7g 4.51g Taro leaves
Calories 42kcal 26kcal Taro leaves
Sugar 3.01g 1.41g Mustard Greens
Fiber 3.7g 2g Taro leaves
Calcium 107mg 118mg Mustard Greens
Iron 2.25mg 0.87mg Taro leaves
Magnesium 45mg 13mg Taro leaves
Phosphorus 60mg 42mg Taro leaves
Potassium 648mg 162mg Taro leaves
Sodium 3mg 9mg Taro leaves
Zinc 0.41mg 0.22mg Taro leaves
Copper 0.27mg 0.146mg Taro leaves
Manganese 0.714mg Taro leaves
Selenium 0.9µg 0.6µg Taro leaves
Vitamin A 4825IU 12370IU Mustard Greens
Vitamin A RAE 241µg 618µg Mustard Greens
Vitamin E 2.02mg 1.78mg Taro leaves
Vitamin C 52mg 25.3mg Taro leaves
Vitamin B1 0.209mg 0.041mg Taro leaves
Vitamin B2 0.456mg 0.063mg Taro leaves
Vitamin B3 1.513mg 0.433mg Taro leaves
Vitamin B5 0.084mg 0.12mg Mustard Greens
Vitamin B6 0.146mg 0.098mg Taro leaves
Folate 126µg 9µg Taro leaves
Vitamin K 108.6µg 592.7µg Mustard Greens
Tryptophan 0.048mg Taro leaves
Threonine 0.167mg Taro leaves
Isoleucine 0.26mg Taro leaves
Leucine 0.392mg Taro leaves
Lysine 0.246mg Taro leaves
Methionine 0.079mg Taro leaves
Phenylalanine 0.195mg Taro leaves
Valine 0.256mg Taro leaves
Histidine 0.114mg Taro leaves
Saturated Fat 0.151g 0.012g Mustard Greens
Monounsaturated Fat 0.06g 0.11g Mustard Greens
Polyunsaturated fat 0.307g 0.046g Taro leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro 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
91%
Taro leaves
201%
Mustard Greens
Minerals Daily Need Coverage Score
43%
Taro leaves
17%
Mustard Greens

Comparison summary

Which food contains less Sodium?
Taro leaves
Taro leaves contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Taro leaves
Taro leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Taro leaves
Taro leaves is cheaper (difference - $1.4)
Which food is richer in minerals?
Taro leaves
Taro leaves is relatively richer in minerals
Which food is richer in vitamins?
Taro leaves
Taro leaves is relatively richer in vitamins
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 1.6g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.139g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Taro leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168487/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.