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  6. Mustard Greens vs. Mustard

Mustard Greens vs. Mustard — In-Depth Nutrition Comparison

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What are the differences between mustard Greens and mustard?

  • Mustard Greens are higher in vitamin K, vitamin A, vitamin C, and vitamin E, yet mustard is higher in selenium, vitamin B1, phosphorus, iron, and magnesium.
  • Mustard Greens' daily need coverage for vitamin K is 493% more.
  • Mustard Greens have 113 times more vitamin A than mustard. While mustard Greens have 12370 IU of vitamin A, mustard has only 109 IU.
  • The amount of sodium in mustard Greens is lower.

We used Mustard greens, cooked, boiled, drained, without salt and Mustard, prepared, yellow types in this article.

Infographic

Mustard Greens vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more CalciumCalcium +87.3%
Contains more CopperCopper +97.3%
Contains less SodiumSodium -99.2%
Contains more MagnesiumMagnesium +269.2%
Contains more IronIron +85.1%
Contains more ZincZinc +190.9%
Contains more PhosphorusPhosphorus +157.1%
Contains more SeleniumSelenium +5483.3%
~equal in Potassium ~152mg

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 Choline Choline 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
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 Choline Choline 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +8333.3%
Contains more Vitamin AVitamin A +12260%
Contains more Vitamin EVitamin E +394.4%
Contains more Vitamin B6Vitamin B6 +40%
Contains more Vitamin KVitamin K +42235.7%
Contains more FolateFolate +28.6%
Contains more Vitamin B1Vitamin B1 +331.7%
Contains more Vitamin B2Vitamin B2 +11.1%
Contains more Vitamin B3Vitamin B3 +30.5%
Contains more Vitamin B5Vitamin B5 +111.7%
Contains more CholineCholine +5500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Mustard DV% diff.
Vitamin K 592.7µg 1.4µg 493%
Vitamin A 618µg 5µg 68%
Selenium 0.6µg 33.5µg 60%
Sodium 9mg 1104mg 48%
Vitamin C 25.3mg 0.3mg 28%
Manganese 0.422mg 18%
Vitamin B1 0.041mg 0.177mg 11%
Vitamin E 1.78mg 0.36mg 9%
Phosphorus 42mg 108mg 9%
Iron 0.87mg 1.61mg 9%
Fiber 2g 4g 8%
Magnesium 13mg 48mg 8%
Copper 0.146mg 0.074mg 8%
Calcium 118mg 63mg 6%
Monounsaturated fat 0.11g 2.182g 5%
Polyunsaturated fat 0.046g 0.774g 5%
Choline 0.4mg 22.4mg 4%
Zinc 0.22mg 0.64mg 4%
Fats 0.47g 3.34g 4%
Vitamin B5 0.12mg 0.254mg 3%
Vitamin B6 0.098mg 0.07mg 2%
Protein 2.56g 3.74g 2%
Calories 26kcal 60kcal 2%
Folate 9µg 7µg 1%
Saturated fat 0.012g 0.214g 1%
Vitamin B3 0.433mg 0.565mg 1%
Vitamin B2 0.063mg 0.07mg 1%
Carbs 4.51g 5.83g 0%
Net carbs 2.51g 1.83g N/A
Potassium 162mg 152mg 0%
Sugar 1.41g 0.92g N/A
Starch 0.64g 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.009mg 0%
Threonine 0.167mg 0%
Isoleucine 0.146mg 0%
Leucine 0.292mg 0%
Lysine 0.264mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.161mg 0%
Valine 0.189mg 0%
Histidine 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +46.1%
Contains more FatsFats +610.6%
Contains more CarbsCarbs +29.3%
Contains more OtherOther +395.6%
~equal in Water ~83.72g

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains less Sat. FatSaturated fat -94.4%
Contains more Mono. FatMonounsaturated fat +1883.6%
Contains more Poly. FatPolyunsaturated fat +1582.6%

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.