Broccoli vs Mustard Greens: Nutrition, Calories & Protein Compared



Broccoli - calories, kcal, weight, nutrition
Broccoli - calories, kcal, weight, nutrition

Broccoli vs Mustard greens leaves
Nutrition Facts

Broccoli
Serving size:
  change
one broccoli (520g)cup, flowerets (71g)cup (156g)half cup (78g)1 floweret (60g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Mustard Greens Leaves
Serving size:
  change
one mustard greens leaves (330g)handful (50g)cup, chopped (56g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 10

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Broccoli vs Mustard Greens Leaves 100g Compare


per 100gBroccoliMustard greens
Calories34 27
Carbohydrates6.64 g4.67 g
Fat0.37 g0.42 g
Dietary fiber2.6 g3.2 g
Protein2.82 g2.86 g
Calcium47 mg115 mg
Iron0.73 mg1.64 mg
Magnessium21 mg32 mg
Potassium316 mg384 mg
Sodium33 mg20 mg
Zink0.41 mg0.25 mg
Vitaminium A623 µg3024 µg
Vitaminium B1 (Thiamine)0.071 mg0.08 mg
Vitaminium B2 (riboflavin)0.117 mg0.11 mg
Vitaminium B3 (Niacin)0.639 mg0.8 mg
Vitaminium B50.573 mg0.21 mg
Vitaminium B60.175 mg0.18 mg
Vitaminium B9 (Folic acid)63 mg12 mg
Vitaminium C89.2 mg70 mg
Vitaminium K101.6 µg257.5 µg
Beta karoten361 mg1790 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

34kcal

Calories source

  • 65% CARBS.
  • 27% PROTEIN
  • 8% FAT

Mustard greens 100g

27kcal

Calories source

  • 55% CARBS
  • 34% PROTEIN
  • 11% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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