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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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Contains more MagnesiumMagnesium +76.9%
Contains more PotassiumPotassium +30.9%
Contains more IronIron +40.2%
Contains more ZincZinc +136.4%
Contains more PhosphorusPhosphorus +16.7%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +555.6%
Contains more CopperCopper +108.6%
Contains less SodiumSodium -47.1%
~equal in Selenium ~0.6µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 90% 70% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 84% 742% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Contains more Vitamin B1Vitamin B1 +22%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B5Vitamin B5 +40.8%
Contains more FolateFolate +77.8%
Contains more CholineCholine +1225%
Contains more Vitamin AVitamin A +966.4%
Contains more Vitamin E Vitamin E +249%
Contains more Vitamin B6Vitamin B6 +36.1%
Contains more Vitamin KVitamin K +206.5%
~equal in Vitamin C ~25.3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.433mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
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 CarbsCarbs +44.1%
Contains more ProteinProtein +34.7%
Contains more FatsFats +17.5%
~equal in Water ~91.78g
~equal in Other ~0.68g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated Fat: Sat. Fat 0.067 g
Monounsaturated Fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
7% 65% 27%
Saturated Fat: Sat. Fat 0.012 g
Monounsaturated Fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
Contains more Poly. FatPolyunsaturated fat +239.1%
Contains less Sat. FatSaturated Fat -82.1%
Contains more Mono. FatMonounsaturated 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
Calories 34kcal 26kcal Welsh onion
Protein 1.9g 2.56g Mustard Greens
Fats 0.4g 0.47g Mustard Greens
Vitamin C 27mg 25.3mg Welsh onion
Net carbs 4.1g 2.51g Welsh onion
Carbs 6.5g 4.51g Welsh onion
Magnesium 23mg 13mg Welsh onion
Calcium 18mg 118mg Mustard Greens
Potassium 212mg 162mg Welsh onion
Iron 1.22mg 0.87mg Welsh onion
Sugar 2.18g 1.41g Mustard Greens
Fiber 2.4g 2g Welsh onion
Copper 0.07mg 0.146mg Mustard Greens
Zinc 0.52mg 0.22mg Welsh onion
Phosphorus 49mg 42mg Welsh onion
Sodium 17mg 9mg Mustard Greens
Vitamin A 1160IU 12370IU Mustard Greens
Vitamin A RAE 618µg Mustard Greens
Vitamin E 0.51mg 1.78mg Mustard Greens
Manganese 0.137mg Welsh onion
Selenium 0.6µg 0.6µg
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
Vitamin K 193.4µg 592.7µg Mustard Greens
Folate 16µg 9µg Welsh onion
Choline 5.3mg 0.4mg 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
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Mustard Greens
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
57%
Welsh onion
186%
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.