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  6. Collard Greens vs. Mustard Greens

Collard Greens vs. Mustard Greens — In-Depth Nutrition Comparison

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Summary of differences between collard Greens and mustard Greens

  • Collard Greens have more fiber and choline, while mustard Greens have more vitamin K, vitamin A, copper, vitamin C, and vitamin E.
  • Mustard Greens cover your daily need for vitamin K, 155% more than collard Greens.
  • Collard Greens contain 96 times more choline than mustard Greens. While collard Greens contain 38.4mg of choline, mustard Greens contain only 0.4mg.

These are the specific foods used in this comparison Collards, cooked, boiled, drained, without salt and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Collard Greens 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 15% 42% 10% 42% 17% 6.3% 14% 2% 67% 2.7%
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 +61.5%
Contains more CalciumCalcium +19.5%
Contains more IronIron +29.9%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +38.5%
Contains more CopperCopper +186.3%
Contains more PhosphorusPhosphorus +31.3%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +20%
~equal in Zinc ~0.22mg

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 61% 127% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12%
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 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8%
Contains more Vitamin B2Vitamin B2 +68.3%
Contains more Vitamin B3Vitamin B3 +32.8%
Contains more Vitamin B5Vitamin B5 +81.7%
Contains more Vitamin B6Vitamin B6 +30.6%
Contains more FolateFolate +77.8%
Contains more Vitamin CVitamin C +39%
Contains more Vitamin AVitamin A +62.6%
Contains more Vitamin EVitamin E +102.3%
Contains more Vitamin KVitamin K +45.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.041mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Collard Greens Mustard Greens DV% diff.
Vitamin K 406.6µg 592.7µg 155%
Vitamin A 380µg 618µg 26%
Manganese 0.51mg 22%
Copper 0.051mg 0.146mg 11%
Vitamin C 18.2mg 25.3mg 8%
Fiber 4g 2g 8%
Choline 38.4mg 0.4mg 7%
Vitamin E 0.88mg 1.78mg 6%
Iron 1.13mg 0.87mg 3%
Vitamin B2 0.106mg 0.063mg 3%
Magnesium 21mg 13mg 2%
Calcium 141mg 118mg 2%
Vitamin B5 0.218mg 0.12mg 2%
Vitamin B6 0.128mg 0.098mg 2%
Folate 16µg 9µg 2%
Potassium 117mg 162mg 1%
Phosphorus 32mg 42mg 1%
Vitamin B3 0.575mg 0.433mg 1%
Polyunsaturated fat 0.173g 0.046g 1%
Calories 33kcal 26kcal 0%
Protein 2.71g 2.56g 0%
Fats 0.72g 0.47g 0%
Net carbs 1.65g 2.51g N/A
Carbs 5.65g 4.51g 0%
Sugar 0.4g 1.41g N/A
Zinc 0.23mg 0.22mg 0%
Sodium 15mg 9mg 0%
Selenium 0.5µg 0.6µg 0%
Vitamin B1 0.04mg 0.041mg 0%
Saturated fat 0.047g 0.012g 0%
Monounsaturated fat 0.026g 0.11g 0%
Tryptophan 0.027mg 0%
Threonine 0.074mg 0%
Isoleucine 0.086mg 0%
Leucine 0.13mg 0%
Lysine 0.101mg 0%
Methionine 0.028mg 0%
Phenylalanine 0.075mg 0%
Valine 0.104mg 0%
Histidine 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 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 FatsFats +53.2%
Contains more CarbsCarbs +25.3%
~equal in Protein ~2.56g
~equal in Water ~91.78g
~equal in Other ~0.68g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.047 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 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 +276.1%
Contains less Sat. FatSaturated fat -74.5%
Contains more Mono. FatMonounsaturated fat +323.1%

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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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.