Broccoli vs Mustard Greens: Nutrition, Calories & Protein Compared


Broccoli vs Mustard greens leaves
Nutrition Facts
Serving size:
change
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz
Amount Per Serving:
Serving size:
change
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz
Amount Per Serving:
Broccoli vs Mustard Greens Leaves 100g Compare
per 100g | Broccoli | Mustard greens |
---|---|---|
Calories | 34 | 27 |
Carbohydrates | 6.64 g | 4.67 g |
Fat | 0.37 g | 0.42 g |
Dietary fiber | 2.6 g | 3.2 g |
Protein | 2.82 g | 2.86 g |
Calcium | 47 mg | 115 mg |
Iron | 0.73 mg | 1.64 mg |
Magnessium | 21 mg | 32 mg |
Potassium | 316 mg | 384 mg |
Sodium | 33 mg | 20 mg |
Zink | 0.41 mg | 0.25 mg |
Vitaminium A | 623 µg | 3024 µg |
Vitaminium B1 (Thiamine) | 0.071 mg | 0.08 mg |
Vitaminium B2 (riboflavin) | 0.117 mg | 0.11 mg |
Vitaminium B3 (Niacin) | 0.639 mg | 0.8 mg |
Vitaminium B5 | 0.573 mg | 0.21 mg |
Vitaminium B6 | 0.175 mg | 0.18 mg |
Vitaminium B9 (Folic acid) | 63 mg | 12 mg |
Vitaminium C | 89.2 mg | 70 mg |
Vitaminium K | 101.6 µg | 257.5 µg |
Beta karoten | 361 mg | 1790 mg |
Exploring the Nutritional Landscape: Broccoli vs Mustard Greens
When it comes to choosing nutritious vegetables, both broccoli and mustard greens stand out as popular options. However, understanding their nutritional profiles and health benefits can help you make an informed decision tailored to your dietary needs. Let's dive into some interesting facts about these greens before comparing their nutritional values.
Broccoli: A Nutritional Powerhouse
Broccoli, a member of the cruciferous vegetable family, is widely recognized for its cancer-fighting properties and antioxidant content. It's not just the florets that are packed with nutrition; the stalks and leaves are equally beneficial. Broccoli is a great source of vitamins C and K, and it also provides a good amount of fiber, which is essential for digestive health.
Mustard Greens: The Spicy Superfood
Mustard greens, with their distinct peppery flavor, are a staple in many cuisines around the world. They are incredibly rich in vitamins A, C, and K, and offer a variety of minerals including calcium and magnesium. Mustard greens have been linked to a host of health benefits, including anti-inflammatory properties and improved heart health.
Comparing Nutritional Profiles
When it comes to Broccoli vs Mustard greens calories, broccoli contains 34 calories per 100g, while mustard greens contain slightly less, with 27 calories. This makes both vegetables excellent choices for those looking to manage their weight.
- Carbohydrates: Broccoli has 6.64g, whereas mustard greens have 4.67g.
- Fiber: Mustard greens take the lead with 3.2g compared to broccoli's 2.6g, making them slightly better for digestive health.
- Protein: Both vegetables are comparable in protein content, with mustard greens at 2.86g and broccoli at 2.82g.
- Vitamins and Minerals: Mustard greens outshine broccoli in vitamin A and K content, boasting 3024 IU and 257.5 mcg respectively, compared to broccoli's 623 IU and 101.6 mcg. However, broccoli has a higher vitamin C content at 89.2 mg.
Both vegetables have negligible amounts of fat and are cholesterol-free, making them heart-healthy choices. The calcium, iron, and magnesium content is higher in mustard greens, which may make them a slightly better option for bone health and energy levels.
Which One Should You Choose?
Ultimately, the choice between broccoli and mustard greens comes down to personal preference and nutritional needs. If you're looking for higher vitamin A and K content, mustard greens might be the way to go. However, for those seeking more vitamin C, broccoli could be a better option.
Both vegetables offer unique flavors and health benefits, making them excellent additions to a balanced diet. Why not include both in your meals to enjoy a variety of nutrients and flavors?
In conclusion, whether you lean towards Broccoli vs Mustard greens, incorporating a mix of vegetables in your diet is key to obtaining a wide range of nutrients. Both of these greens offer substantial health benefits and can contribute to a healthy, balanced diet.
Broccoli 100g
34kcalCalories source
- 65% CARBS.
- 27% PROTEIN
- 8% FAT
Mustard greens 100g
27kcalCalories source
- 55% CARBS
- 34% PROTEIN
- 11% FAT
Compares of broccoli
- Broccoli vs Artichoke
- Broccoli vs Arugula
- Broccoli vs Asparagus
- Broccoli vs Bamboo Shoots
- Broccoli vs Beetroot
- Broccoli vs Bitter Melon
- see all compares of broccoli
Compares of mustard greens leaves
Read also:
- Calories from Broccoli
- Calories of Rapini
- Calories in Brussels sprouts
- Butternut squash calories per 100g
- Cabbage protein per 100g
- How many calories does carrot have?
- Calories in a half of cauliflower
- Calories in whole cauliflower
- Calories for one, two or more cauliflowers
- How much protein in fodder cabbage?
Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
Add comment