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  6. Lettuce vs. Mustard Greens

Lettuce vs. Mustard Greens — In-Depth Nutrition Comparison

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The main differences between lettuce and mustard Greens

  • Lettuce has more folate; however, mustard Greens have more vitamin K, vitamin A, vitamin C, copper, vitamin E, and calcium.
  • Daily need coverage for vitamin K for mustard Greens is 389% higher.
  • Mustard Greens have 34 times less choline than lettuce. Lettuce has 13.6mg of choline, while mustard Greens have 0.4mg.

Food types used in this article are Lettuce, green leaf, raw and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Lettuce vs Mustard Greens infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 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 PotassiumPotassium +19.8%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +227.8%
Contains more CopperCopper +403.4%
Contains more ZincZinc +22.2%
Contains more PhosphorusPhosphorus +44.8%
Contains less SodiumSodium -67.9%
~equal in Magnesium ~13mg
~equal in Iron ~0.87mg
~equal in Selenium ~0.6µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 31% 0% 123% 4.4% 18% 18% 7% 8% 21% 0% 316% 29%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0% 206% 36% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8%
Contains more Vitamin B1Vitamin B1 +70.7%
Contains more Vitamin B2Vitamin B2 +27%
Contains more Vitamin B5Vitamin B5 +11.7%
Contains more FolateFolate +322.2%
Contains more Vitamin CVitamin C +175%
Contains more Vitamin AVitamin A +67%
Contains more Vitamin EVitamin E +709.1%
Contains more Vitamin B3Vitamin B3 +15.5%
Contains more Vitamin KVitamin K +369.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.098mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce Mustard Greens DV% diff.
Vitamin K 126.3µg 592.7µg 389%
Vitamin A 370µg 618µg 28%
Vitamin C 9.2mg 25.3mg 18%
Copper 0.029mg 0.146mg 13%
Manganese 0.25mg 11%
Vitamin E 0.22mg 1.78mg 10%
Calcium 36mg 118mg 8%
Folate 38µg 9µg 7%
Fiber 1.3g 2g 3%
Protein 1.36g 2.56g 2%
Phosphorus 29mg 42mg 2%
Vitamin B1 0.07mg 0.041mg 2%
Choline 13.6mg 0.4mg 2%
Calories 15kcal 26kcal 1%
Carbs 2.87g 4.51g 1%
Potassium 194mg 162mg 1%
Sodium 28mg 9mg 1%
Vitamin B2 0.08mg 0.063mg 1%
Vitamin B6 0.09mg 0.098mg 1%
Fructose 0.43g 1%
Protein per 100 calories 9.1g 9.8g N/A
Calories per 10 g protein 110kcal 102kcal N/A
Weight per 100 calories 667g 385g N/A
Fats 0.15g 0.47g 0%
Net carbs 1.57g 2.51g N/A
Magnesium 13mg 13mg 0%
Iron 0.86mg 0.87mg 0%
Sugar 0.78g 1.41g N/A
Zinc 0.18mg 0.22mg 0%
Selenium 0.6µg 0.6µg 0%
Vitamin B3 0.375mg 0.433mg 0%
Vitamin B5 0.134mg 0.12mg 0%
Saturated fat 0.02g 0.012g 0%
Monounsaturated fat 0.006g 0.11g 0%
Polyunsaturated fat 0.082g 0.046g 0%
Tryptophan 0.009mg 0%
Threonine 0.059mg 0%
Isoleucine 0.084mg 0%
Leucine 0.079mg 0%
Lysine 0.084mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.055mg 0%
Valine 0.07mg 0%
Histidine 0.022mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 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 ProteinProtein +88.2%
Contains more FatsFats +213.3%
Contains more CarbsCarbs +57.1%
~equal in Water ~91.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 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 +78.3%
Contains less Sat. FatSaturated fat -40%
Contains more Mono. FatMonounsaturated fat +1733.3%

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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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.