Cabbage vs Mustard Greens: Nutrition & Calories Compare


Cabbage vs Mustard greens leaves
Nutrition Facts
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Cabbage vs Mustard Greens Leaves 100g Compare
per 100g | Cabbage | Mustard greens |
---|---|---|
Calories | 25 | 27 |
Carbohydrates | 5.8 g | 4.67 g |
Fat | 0.1 g | 0.42 g |
Dietary fiber | 2.5 g | 3.2 g |
Protein | 1.3 g | 2.86 g |
Calcium | 40 mg | 115 mg |
Iron | 0.47 mg | 1.64 mg |
Magnessium | 12 mg | 32 mg |
Potassium | 170 mg | 384 mg |
Sodium | 18 mg | 20 mg |
Zink | 0.18 mg | 0.25 mg |
Vitaminium A | 98 µg | 3024 µg |
Vitaminium B1 (Thiamine) | 0.061 mg | 0.08 mg |
Vitaminium B2 (riboflavin) | 0.04 mg | 0.11 mg |
Vitaminium B3 (Niacin) | 0.234 mg | 0.8 mg |
Vitaminium B5 | 0.212 mg | 0.21 mg |
Vitaminium B6 | 0.124 mg | 0.18 mg |
Vitaminium B9 (Folic acid) | 53 mg | 12 mg |
Vitaminium C | 36.6 mg | 70 mg |
Vitaminium K | 76 µg | 257.5 µg |
Beta karoten | 42 mg | 1790 mg |
Unveiling the Greens: Cabbage and Mustard Greens
When it comes to leafy greens, cabbage and mustard greens both offer a wealth of health benefits and nutritional value. Each has its own distinctive taste and texture, making them versatile ingredients in a variety of dishes. But beyond their culinary uses, how do these greens compare in terms of nutrition? Let’s dive into the world of cabbage and mustard greens to discover their unique qualities and how they stack up against each other.
Nutritional Overview: Cabbage vs Mustard Greens
At first glance, cabbage and mustard greens seem quite similar in terms of calories, with cabbage having slightly fewer calories at 25 calories per 100 grams compared to mustard greens’ 27 calories. However, the nutritional differences become more apparent as we delve deeper.
- Carbohydrates and Fiber: Cabbage contains 5.8 grams of carbohydrates and 2.5 grams of fiber, whereas mustard greens offer 4.67 grams of carbohydrates and a higher fiber content of 3.2 grams.
- Fat and Protein: Mustard greens have a slightly higher fat content at 0.42 grams and are significantly richer in protein with 2.86 grams, compared to cabbage's 0.1 grams of fat and 1.3 grams of protein.
- Vitamins and Minerals: Mustard greens outshine cabbage in most vitamins and minerals, boasting higher levels of calcium, iron, magnesium, potassium, zinc, and vitamins A, B2, B3, B6, C, and K. Notably, mustard greens contain 3024 IU of vitamin A and 257.5 µg of vitamin K per 100 grams, far surpassing cabbage's 98 IU of vitamin A and 76 µg of vitamin K.
Health Benefits: A Closer Look
Both cabbage and mustard greens offer impressive health benefits due to their nutrient profiles. Cabbage is renowned for its high vitamin C content and its role in supporting digestive health, thanks to its fiber content. On the other hand, mustard greens, with their high levels of vitamins A and K, contribute to eye health and bone strength, respectively.
Comparing Taste and Culinary Uses
Cabbage, with its mild and slightly sweet taste, is a staple in salads, coleslaws, and fermented dishes like sauerkraut. Mustard greens, characterized by their peppery flavor, are often sautéed, added to soups, or used as a bold salad green.
Conclusion: Which Green Reigns Supreme?
In the battle of cabbage vs mustard greens, the choice ultimately depends on your nutritional needs and taste preference. For those seeking higher fiber, protein, and a boost in specific vitamins and minerals, mustard greens are an excellent choice. Meanwhile, cabbage remains a versatile and low-calorie option suitable for various dishes. Regardless of your preference, incorporating both greens into your diet can contribute to a balanced and healthy lifestyle.
Cabbage 100g
25kcalCalories source
- 79% CARBS.
- 18% PROTEIN
- 3% FAT
Mustard greens 100g
27kcalCalories source
- 55% CARBS
- 34% PROTEIN
- 11% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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