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  6. Winter squash vs. Mustard Greens

Winter squash vs. Mustard Greens — In-Depth Nutrition Comparison

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A recap on differences between Winter squash and Mustard Greens

  • Winter squash has less Vitamin K, Vitamin A RAE, Vitamin C, Vitamin E , Calcium, Copper, and Iron.
  • Mustard Greens covers your daily Vitamin K needs 490% more than Winter squash.

Food varieties used in this article are Squash, winter, all varieties, cooked, baked, without salt and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Winter squash 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.
Winter squash
Winter squash
3
:
5
Mustard Greens
Mustard Greens
Contains more Potassium +48.8%
Contains less Sodium -88.9%
Contains more Calcium +436.4%
Contains more Iron +97.7%
Contains more Phosphorus +121.1%
Contains more Copper +78%
Contains more Selenium +50%
Equal in Magnesium - 13
Equal in Zinc - 0.22
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Potassium +48.8%
Contains less Sodium -88.9%
Contains more Calcium +436.4%
Contains more Iron +97.7%
Contains more Phosphorus +121.1%
Contains more Copper +78%
Contains more Selenium +50%
Equal in Magnesium - 13
Equal in Zinc - 0.22

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.
Winter squash
Winter squash
5
:
5
Mustard Greens
Mustard Greens
Contains more Vitamin B3 +14.3%
Contains more Vitamin B5 +95%
Contains more Vitamin B6 +64.3%
Contains more Folate +122.2%
Contains more Vitamin A +136.8%
Contains more Vitamin E +1383.3%
Contains more Vitamin C +163.5%
Contains more Vitamin B1 +156.3%
Contains more Vitamin K +13370.5%
Equal in Vitamin B2 - 0.063
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
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 B3 +14.3%
Contains more Vitamin B5 +95%
Contains more Vitamin B6 +64.3%
Contains more Folate +122.2%
Contains more Vitamin A +136.8%
Contains more Vitamin E +1383.3%
Contains more Vitamin C +163.5%
Contains more Vitamin B1 +156.3%
Contains more Vitamin K +13370.5%
Equal in Vitamin B2 - 0.063

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
2
:
3
Mustard Greens
Mustard Greens
Contains more Carbs +96.2%
Contains more Protein +187.6%
Contains more Fats +34.3%
Equal in Water - 91.78
Equal in Other - 0.68
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 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 +96.2%
Contains more Protein +187.6%
Contains more Fats +34.3%
Equal in Water - 91.78
Equal in Other - 0.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
1
:
2
Mustard Greens
Mustard Greens
Contains more Polyunsaturated fat +219.6%
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +323.1%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 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 +219.6%
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +323.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winter squash Mustard Greens Opinion
Net carbs 6.05g 2.51g Winter squash
Protein 0.89g 2.56g Mustard Greens
Fats 0.35g 0.47g Mustard Greens
Carbs 8.85g 4.51g Winter squash
Calories 37kcal 26kcal Winter squash
Sugar 3.3g 1.41g Mustard Greens
Fiber 2.8g 2g Winter squash
Calcium 22mg 118mg Mustard Greens
Iron 0.44mg 0.87mg Mustard Greens
Magnesium 13mg 13mg
Phosphorus 19mg 42mg Mustard Greens
Potassium 241mg 162mg Winter squash
Sodium 1mg 9mg Winter squash
Zinc 0.22mg 0.22mg
Copper 0.082mg 0.146mg Mustard Greens
Manganese 0.187mg Winter squash
Selenium 0.4µg 0.6µg Mustard Greens
Vitamin A 5223IU 12370IU Mustard Greens
Vitamin A RAE 261µg 618µg Mustard Greens
Vitamin E 0.12mg 1.78mg Mustard Greens
Vitamin C 9.6mg 25.3mg Mustard Greens
Vitamin B1 0.016mg 0.041mg Mustard Greens
Vitamin B2 0.067mg 0.063mg Winter squash
Vitamin B3 0.495mg 0.433mg Winter squash
Vitamin B5 0.234mg 0.12mg Winter squash
Vitamin B6 0.161mg 0.098mg Winter squash
Folate 20µg 9µg Winter squash
Vitamin K 4.4µg 592.7µg Mustard Greens
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.072g 0.012g Mustard Greens
Monounsaturated Fat 0.026g 0.11g Mustard Greens
Polyunsaturated fat 0.147g 0.046g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash 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
38%
Winter squash
201%
Mustard Greens
Minerals Daily Need Coverage Score
12%
Winter squash
17%
Mustard Greens

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $1.4)
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 1.89g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.06g)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.