Cabbage vs Mustard Greens: Nutrition & Calories Compare



Cabbage - calories, kcal, weight, nutrition
Cabbage - calories, kcal, weight, nutrition

Cabbage vs Mustard greens leaves
Nutrition Facts

Cabbage
Serving size:
  change
one cabbage (3500g)cup, chopped (89g)
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.

Cabbage vs Mustard Greens Leaves 100g Compare


per 100gCabbageMustard greens
Calories25 27
Carbohydrates5.8 g4.67 g
Fat0.1 g0.42 g
Dietary fiber2.5 g3.2 g
Protein1.3 g2.86 g
Calcium40 mg115 mg
Iron0.47 mg1.64 mg
Magnessium12 mg32 mg
Potassium170 mg384 mg
Sodium18 mg20 mg
Zink0.18 mg0.25 mg
Vitaminium A98 µg3024 µg
Vitaminium B1 (Thiamine)0.061 mg0.08 mg
Vitaminium B2 (riboflavin)0.04 mg0.11 mg
Vitaminium B3 (Niacin)0.234 mg0.8 mg
Vitaminium B50.212 mg0.21 mg
Vitaminium B60.124 mg0.18 mg
Vitaminium B9 (Folic acid)53 mg12 mg
Vitaminium C36.6 mg70 mg
Vitaminium K76 µg257.5 µg
Beta karoten42 mg1790 mg
Cabbage vs Mustard Greens: A Nutritional Face-Off

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

25kcal

Calories source

  • 79% CARBS.
  • 18% PROTEIN
  • 3% 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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