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  6. Zucchini vs. Mustard Greens

Zucchini vs. Mustard Greens — In-Depth Nutrition Comparison

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How are Zucchini and Mustard Greens different?

  • Zucchini is richer in Vitamin B6, while Mustard Greens is higher in Vitamin K, Vitamin A RAE, Vitamin E , Copper, Calcium, Vitamin C, and Iron.
  • Mustard Greens covers your daily need of Vitamin K 490% more than Zucchini.
  • Zucchini contains 3 times more Folate than Mustard Greens. Zucchini contains 24µg of Folate, while Mustard Greens contains 9µg.

Squash, summer, zucchini, includes skin, raw and Mustard greens, cooked, boiled, drained, without salt types were used in this article.

Infographic

Zucchini 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.
Zucchini
Zucchini
5
:
5
Mustard Greens
Mustard Greens
Contains more Magnesium +38.5%
Contains more Potassium +61.1%
Contains less Sodium -11.1%
Contains more Zinc +45.5%
Contains more Calcium +637.5%
Contains more Iron +135.1%
Contains more Phosphorus +10.5%
Contains more Copper +175.5%
Contains more Selenium +200%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 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 +38.5%
Contains more Potassium +61.1%
Contains less Sodium -11.1%
Contains more Zinc +45.5%
Contains more Calcium +637.5%
Contains more Iron +135.1%
Contains more Phosphorus +10.5%
Contains more Copper +175.5%
Contains more Selenium +200%

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.
Zucchini
Zucchini
6
:
4
Mustard Greens
Mustard Greens
Contains more Vitamin B2 +49.2%
Contains more Vitamin B5 +70%
Contains more Vitamin B6 +66.3%
Contains more Folate +166.7%
Contains more Vitamin A +6085%
Contains more Vitamin E +1383.3%
Contains more Vitamin C +41.3%
Contains more Vitamin K +13683.7%
Equal in Vitamin B1 - 0.041
Equal in Vitamin B3 - 0.433
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 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 B2 +49.2%
Contains more Vitamin B5 +70%
Contains more Vitamin B6 +66.3%
Contains more Folate +166.7%
Contains more Vitamin A +6085%
Contains more Vitamin E +1383.3%
Contains more Vitamin C +41.3%
Contains more Vitamin K +13683.7%
Equal in Vitamin B1 - 0.041
Equal in Vitamin B3 - 0.433

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
1
:
4
Mustard Greens
Mustard Greens
Contains more Protein +111.6%
Contains more Fats +46.9%
Contains more Carbs +45%
Contains more Other +19.3%
Equal in Water - 91.78
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 +111.6%
Contains more Fats +46.9%
Contains more Carbs +45%
Contains more Other +19.3%
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
1
:
2
Mustard Greens
Mustard Greens
Contains more Polyunsaturated fat +97.8%
Contains less Saturated Fat -85.7%
Contains more Monounsaturated Fat +900%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 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 +97.8%
Contains less Saturated Fat -85.7%
Contains more Monounsaturated Fat +900%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Mustard Greens Opinion
Net carbs 2.11g 2.51g Mustard Greens
Protein 1.21g 2.56g Mustard Greens
Fats 0.32g 0.47g Mustard Greens
Carbs 3.11g 4.51g Mustard Greens
Calories 17kcal 26kcal Mustard Greens
Fructose 1.38g Zucchini
Sugar 2.5g 1.41g Mustard Greens
Fiber 1g 2g Mustard Greens
Calcium 16mg 118mg Mustard Greens
Iron 0.37mg 0.87mg Mustard Greens
Magnesium 18mg 13mg Zucchini
Phosphorus 38mg 42mg Mustard Greens
Potassium 261mg 162mg Zucchini
Sodium 8mg 9mg Zucchini
Zinc 0.32mg 0.22mg Zucchini
Copper 0.053mg 0.146mg Mustard Greens
Manganese 0.177mg Zucchini
Selenium 0.2µg 0.6µg Mustard Greens
Vitamin A 200IU 12370IU Mustard Greens
Vitamin A RAE 10µg 618µg Mustard Greens
Vitamin E 0.12mg 1.78mg Mustard Greens
Vitamin C 17.9mg 25.3mg Mustard Greens
Vitamin B1 0.045mg 0.041mg Zucchini
Vitamin B2 0.094mg 0.063mg Zucchini
Vitamin B3 0.451mg 0.433mg Zucchini
Vitamin B5 0.204mg 0.12mg Zucchini
Vitamin B6 0.163mg 0.098mg Zucchini
Folate 24µg 9µg Zucchini
Vitamin K 4.3µg 592.7µg Mustard Greens
Tryptophan 0.01mg Zucchini
Threonine 0.029mg Zucchini
Isoleucine 0.044mg Zucchini
Leucine 0.071mg Zucchini
Lysine 0.067mg Zucchini
Methionine 0.018mg Zucchini
Phenylalanine 0.043mg Zucchini
Valine 0.054mg Zucchini
Histidine 0.026mg Zucchini
Saturated Fat 0.084g 0.012g Mustard Greens
Monounsaturated Fat 0.011g 0.11g Mustard Greens
Polyunsaturated fat 0.091g 0.046g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
16%
Zucchini
201%
Mustard Greens
Minerals Daily Need Coverage Score
12%
Zucchini
17%
Mustard Greens

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $1)
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 1.09g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.072g)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.