Kale vs. Mustard Greens — In-Depth Nutrition Comparison

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A recap on the differences between kale and mustard Greens

Kale has more vitamin K, vitamin A, and vitamin C; however, mustard Greens are higher in vitamin E.
Kale covers your daily vitamin K needs 187% more than mustard Greens.
Mustard Greens contain 2 times less vitamin C than kale. Kale contains 41mg of vitamin C, while mustard Greens contain 25.3mg.

Food varieties used in this article are Kale, cooked, boiled, drained, without salt and Mustard greens, cooked, boiled, drained, without salt.

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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.

Kale

Mustard Greens

Contains more MagnesiumMagnesium	+38.5%
Contains more PotassiumPotassium	+40.7%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+50%

Contains more CalciumCalcium	+63.9%
Contains more PhosphorusPhosphorus	+50%
Contains less SodiumSodium	-60.9%

~equal in Iron ~0.87mg

~equal in Copper ~0.146mg

~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.

Kale

Mustard Greens

Contains more Vitamin CVitamin C	+62.1%
Contains more Vitamin B1Vitamin B1	+29.3%
Contains more Vitamin B3Vitamin B3	+15.5%
Contains more Vitamin B6Vitamin B6	+40.8%
Contains more Vitamin KVitamin K	+37.8%
Contains more FolateFolate	+44.4%

Contains more Vitamin EVitamin E	+109.4%
Contains more Vitamin B5Vitamin B5	+144.9%

~equal in Vitamin A ~618µg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.063mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	817µg	592.7µg	187%
Manganese	0.416mg		18%
Vitamin C	41mg	25.3mg	17%
Vitamin A	681µg	618µg	7%
Vitamin E	0.85mg	1.78mg	6%
Calcium	72mg	118mg	5%
Vitamin B6	0.138mg	0.098mg	3%
Potassium	228mg	162mg	2%
Phosphorus	28mg	42mg	2%
Protein	1.9g	2.56g	1%
Magnesium	18mg	13mg	1%
Copper	0.156mg	0.146mg	1%
Sodium	23mg	9mg	1%
Selenium	0.9µg	0.6µg	1%
Vitamin B1	0.053mg	0.041mg	1%
Vitamin B2	0.07mg	0.063mg	1%
Vitamin B5	0.049mg	0.12mg	1%
Folate	13µg	9µg	1%
Polyunsaturated fat	0.193g	0.046g	1%
Calories	28kcal	26kcal	0%
Fats	0.4g	0.47g	0%
Net carbs	3.63g	2.51g	N/A
Carbs	5.63g	4.51g	0%
Iron	0.9mg	0.87mg	0%
Sugar	1.25g	1.41g	N/A
Fiber	2g	2g	0%
Zinc	0.24mg	0.22mg	0%
Vitamin B3	0.5mg	0.433mg	0%
Choline	0.4mg	0.4mg	0%
Saturated fat	0.052g	0.012g	0%
Monounsaturated fat	0.03g	0.11g	0%
Tryptophan	0.023mg		0%
Threonine	0.085mg		0%
Isoleucine	0.114mg		0%
Leucine	0.133mg		0%
Lysine	0.114mg		0%
Methionine	0.018mg		0%
Phenylalanine	0.097mg		0%
Valine	0.104mg		0%
Histidine	0.04mg		0%