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  6. Vegetable vs. Mustard Greens

Vegetable vs. Mustard Greens — In-Depth Nutrition Comparison

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A recap on differences between Vegetable and Mustard Greens

  • Vegetable has more Fiber, however, Mustard Greens is higher in Vitamin K, Vitamin A RAE, Vitamin C, Vitamin E , Calcium, and Copper.
  • Mustard Greens covers your daily Vitamin K needs 474% more than Vegetable.
  • Mustard Greens contains 60 times less Choline than Vegetable. Vegetable contains 24.1mg of Choline, while Mustard Greens contains 0.4mg.
  • Mustard Greens has less Sugar.

Food varieties used in this article are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Vegetable 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.
Vegetable
Vegetable
5
:
5
Mustard Greens
Mustard Greens
Contains more Magnesium +69.2%
Contains more Phosphorus +21.4%
Contains more Zinc +122.7%
Contains more Calcium +372%
Contains less Sodium -74.3%
Contains more Copper +75.9%
Contains more Selenium +100%
Equal in Iron - 0.87
Equal in Potassium - 162
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 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 +69.2%
Contains more Phosphorus +21.4%
Contains more Zinc +122.7%
Contains more Calcium +372%
Contains less Sodium -74.3%
Contains more Copper +75.9%
Contains more Selenium +100%
Equal in Iron - 0.87
Equal in Potassium - 162

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.
Vegetable
Vegetable
5
:
5
Mustard Greens
Mustard Greens
Contains more Vitamin B1 +73.2%
Contains more Vitamin B2 +90.5%
Contains more Vitamin B3 +96.5%
Contains more Vitamin B5 +25.8%
Contains more Folate +111.1%
Contains more Vitamin A +189.2%
Contains more Vitamin E +368.4%
Contains more Vitamin C +690.6%
Contains more Vitamin B6 +32.4%
Contains more Vitamin K +2422.1%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
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 +73.2%
Contains more Vitamin B2 +90.5%
Contains more Vitamin B3 +96.5%
Contains more Vitamin B5 +25.8%
Contains more Folate +111.1%
Contains more Vitamin A +189.2%
Contains more Vitamin E +368.4%
Contains more Vitamin C +690.6%
Contains more Vitamin B6 +32.4%
Contains more Vitamin K +2422.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
2
:
3
Mustard Greens
Mustard Greens
Contains more Protein +11.7%
Contains more Carbs +190.2%
Contains more Fats +213.3%
Contains more Water +10.3%
Equal in Other - 0.68
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +11.7%
Contains more Carbs +190.2%
Contains more Fats +213.3%
Contains more Water +10.3%
Equal in Other - 0.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
1
:
2
Mustard Greens
Mustard Greens
Contains more Polyunsaturated fat +56.5%
Contains less Saturated Fat -61.3%
Contains more Monounsaturated Fat +1000%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 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 +56.5%
Contains less Saturated Fat -61.3%
Contains more Monounsaturated Fat +1000%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable Mustard Greens Opinion
Net carbs 8.69g 2.51g Vegetable
Protein 2.86g 2.56g Vegetable
Fats 0.15g 0.47g Mustard Greens
Carbs 13.09g 4.51g Vegetable
Calories 65kcal 26kcal Vegetable
Sugar 3.12g 1.41g Mustard Greens
Fiber 4.4g 2g Vegetable
Calcium 25mg 118mg Mustard Greens
Iron 0.82mg 0.87mg Mustard Greens
Magnesium 22mg 13mg Vegetable
Phosphorus 51mg 42mg Vegetable
Potassium 169mg 162mg Vegetable
Sodium 35mg 9mg Mustard Greens
Zinc 0.49mg 0.22mg Vegetable
Copper 0.083mg 0.146mg Mustard Greens
Manganese 0.379mg Vegetable
Selenium 0.3µg 0.6µg Mustard Greens
Vitamin A 4277IU 12370IU Mustard Greens
Vitamin A RAE 214µg 618µg Mustard Greens
Vitamin E 0.38mg 1.78mg Mustard Greens
Vitamin C 3.2mg 25.3mg Mustard Greens
Vitamin B1 0.071mg 0.041mg Vegetable
Vitamin B2 0.12mg 0.063mg Vegetable
Vitamin B3 0.851mg 0.433mg Vegetable
Vitamin B5 0.151mg 0.12mg Vegetable
Vitamin B6 0.074mg 0.098mg Mustard Greens
Folate 19µg 9µg Vegetable
Vitamin K 23.5µg 592.7µg Mustard Greens
Tryptophan 0.029mg Vegetable
Threonine 0.115mg Vegetable
Isoleucine 0.139mg Vegetable
Leucine 0.19mg Vegetable
Lysine 0.17mg Vegetable
Methionine 0.034mg Vegetable
Phenylalanine 0.12mg Vegetable
Valine 0.149mg Vegetable
Histidine 0.073mg Vegetable
Saturated Fat 0.031g 0.012g Mustard Greens
Monounsaturated Fat 0.01g 0.11g Mustard Greens
Polyunsaturated fat 0.072g 0.046g Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable 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%
Vegetable
201%
Mustard Greens
Minerals Daily Need Coverage Score
19%
Vegetable
17%
Mustard Greens

Comparison summary

Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $0.9)
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 1.71g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 34)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.