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  6. Welsh onion vs. Mustard Greens

Welsh onion vs. Mustard Greens — In-Depth Nutrition Comparison

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The main differences between Welsh onion and Mustard Greens

  • Welsh onion contains less Vitamin K, Calcium, Vitamin E , and Copper than Mustard Greens.
  • Daily need coverage for Vitamin K from Mustard Greens is 333% higher.
  • Mustard Greens has 2 times less Magnesium than Welsh onion. Welsh onion has 23mg of Magnesium, while Mustard Greens has 13mg.

Food types used in this article are Onions, welsh, raw and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Welsh onion 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.
Welsh onion
Welsh onion
6
:
3
Mustard Greens
Mustard Greens
Contains more Iron +40.2%
Contains more Magnesium +76.9%
Contains more Phosphorus +16.7%
Contains more Potassium +30.9%
Contains more Zinc +136.4%
Contains more Calcium +555.6%
Contains less Sodium -47.1%
Contains more Copper +108.6%
Equal in Selenium - 0.6
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
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 +40.2%
Contains more Magnesium +76.9%
Contains more Phosphorus +16.7%
Contains more Potassium +30.9%
Contains more Zinc +136.4%
Contains more Calcium +555.6%
Contains less Sodium -47.1%
Contains more Copper +108.6%
Equal in Selenium - 0.6

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.
Welsh onion
Welsh onion
5
:
5
Mustard Greens
Mustard Greens
Contains more Vitamin B1 +22%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B5 +40.8%
Contains more Folate +77.8%
Contains more Vitamin A +966.4%
Contains more Vitamin E +249%
Contains more Vitamin B6 +36.1%
Contains more Vitamin K +206.5%
Equal in Vitamin C - 25.3
Equal in Vitamin B3 - 0.433
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
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 +22%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B5 +40.8%
Contains more Folate +77.8%
Contains more Vitamin A +966.4%
Contains more Vitamin E +249%
Contains more Vitamin B6 +36.1%
Contains more Vitamin K +206.5%
Equal in Vitamin C - 25.3
Equal in Vitamin B3 - 0.433

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
3
Mustard Greens
Mustard Greens
Contains more Carbs +44.1%
Contains more Protein +34.7%
Contains more Fats +17.5%
Equal in Water - 91.78
Equal in Other - 0.68
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 +44.1%
Contains more Protein +34.7%
Contains more Fats +17.5%
Equal in Water - 91.78
Equal in Other - 0.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
1
:
2
Mustard Greens
Mustard Greens
Contains more Polyunsaturated fat +239.1%
Contains less Saturated Fat -82.1%
Contains more Monounsaturated Fat +96.4%
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 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 +239.1%
Contains less Saturated Fat -82.1%
Contains more Monounsaturated Fat +96.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Welsh onion Mustard Greens
Rich in minerals ok
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 vitamins Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Mustard Greens Opinion
Net carbs 4.1g 2.51g Welsh onion
Protein 1.9g 2.56g Mustard Greens
Fats 0.4g 0.47g Mustard Greens
Carbs 6.5g 4.51g Welsh onion
Calories 34kcal 26kcal Welsh onion
Sugar 2.18g 1.41g Mustard Greens
Fiber 2.4g 2g Welsh onion
Calcium 18mg 118mg Mustard Greens
Iron 1.22mg 0.87mg Welsh onion
Magnesium 23mg 13mg Welsh onion
Phosphorus 49mg 42mg Welsh onion
Potassium 212mg 162mg Welsh onion
Sodium 17mg 9mg Mustard Greens
Zinc 0.52mg 0.22mg Welsh onion
Copper 0.07mg 0.146mg Mustard Greens
Manganese 0.137mg Welsh onion
Selenium 0.6µg 0.6µg
Vitamin A 1160IU 12370IU Mustard Greens
Vitamin A RAE 618µg Mustard Greens
Vitamin E 0.51mg 1.78mg Mustard Greens
Vitamin C 27mg 25.3mg Welsh onion
Vitamin B1 0.05mg 0.041mg Welsh onion
Vitamin B2 0.09mg 0.063mg Welsh onion
Vitamin B3 0.4mg 0.433mg Mustard Greens
Vitamin B5 0.169mg 0.12mg Welsh onion
Vitamin B6 0.072mg 0.098mg Mustard Greens
Folate 16µg 9µg Welsh onion
Vitamin K 193.4µg 592.7µg Mustard Greens
Tryptophan 0.021mg Welsh onion
Threonine 0.074mg Welsh onion
Isoleucine 0.081mg Welsh onion
Leucine 0.113mg Welsh onion
Lysine 0.095mg Welsh onion
Methionine 0.021mg Welsh onion
Phenylalanine 0.061mg Welsh onion
Valine 0.084mg Welsh onion
Histidine 0.033mg Welsh onion
Saturated Fat 0.067g 0.012g Mustard Greens
Monounsaturated Fat 0.056g 0.11g Mustard Greens
Polyunsaturated fat 0.156g 0.046g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion 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
61%
Welsh onion
201%
Mustard Greens
Minerals Daily Need Coverage Score
17%
Welsh onion
17%
Mustard Greens

Comparison summary

Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $1.2)
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.77g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.055g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 7)
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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.