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  6. Mustard Greens vs. Collard Greens

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

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Summary of differences between mustard Greens and collard Greens

  • Mustard Greens have more vitamin K, vitamin A, copper, vitamin C, and vitamin E, while collard Greens have more fiber and choline.
  • Mustard Greens cover your daily need for vitamin K, 155% more than collard Greens.
  • Mustard Greens contain 3 times more copper than collard Greens. While mustard Greens contain 0.146mg of copper, collard Greens contain only 0.051mg.

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

Infographic

Mustard Greens vs Collard 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 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
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%
Contains more PotassiumPotassium +38.5%
Contains more CopperCopper +186.3%
Contains more PhosphorusPhosphorus +31.3%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +20%
Contains more MagnesiumMagnesium +61.5%
Contains more CalciumCalcium +19.5%
Contains more IronIron +29.9%
~equal in Zinc ~0.23mg

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 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%
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 61% 0% 127% 18% 10% 24% 11% 13% 30% 0% 1017% 12%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Collard Greens DV% diff.
Vitamin K 592.7µg 406.6µg 155%
Vitamin A 618µg 380µg 26%
Manganese 0.51mg 22%
Copper 0.146mg 0.051mg 11%
Vitamin C 25.3mg 18.2mg 8%
Fiber 2g 4g 8%
Choline 0.4mg 38.4mg 7%
Vitamin E 1.78mg 0.88mg 6%
Iron 0.87mg 1.13mg 3%
Vitamin B2 0.063mg 0.106mg 3%
Magnesium 13mg 21mg 2%
Calcium 118mg 141mg 2%
Vitamin B5 0.12mg 0.218mg 2%
Vitamin B6 0.098mg 0.128mg 2%
Folate 9µg 16µg 2%
Potassium 162mg 117mg 1%
Phosphorus 42mg 32mg 1%
Vitamin B3 0.433mg 0.575mg 1%
Polyunsaturated fat 0.046g 0.173g 1%
Calories 26kcal 33kcal 0%
Protein 2.56g 2.71g 0%
Protein per 100 calories 9.8g 8.2g N/A
Calories per 10 g protein 102kcal 122kcal N/A
Weight per 100 calories 385g 303g N/A
Fats 0.47g 0.72g 0%
Net carbs 2.51g 1.65g N/A
Carbs 4.51g 5.65g 0%
Sugar 1.41g 0.4g N/A
Zinc 0.22mg 0.23mg 0%
Sodium 9mg 15mg 0%
Selenium 0.6µg 0.5µg 0%
Vitamin B1 0.041mg 0.04mg 0%
Saturated fat 0.012g 0.047g 0%
Monounsaturated fat 0.11g 0.026g 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% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Contains more FatsFats +53.2%
Contains more CarbsCarbs +25.3%
~equal in Protein ~2.71g
~equal in Water ~90.18g
~equal in Other ~0.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
19% 11% 70%
Saturated fat: Sat. Fat 0.047 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 g
Contains less Sat. FatSaturated fat -74.5%
Contains more Mono. FatMonounsaturated fat +323.1%
Contains more Poly. FatPolyunsaturated fat +276.1%

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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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/nutrients
  2. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.