Mustard Greens vs Watercress: Make Healthy Choices

Where is more calories, protein, carbs - what is more healthy?

Marcin PiotrowiczMarcin Piotrowicz, healthy lifestyle promoter
Mustard greens - calories, kcal, weight, nutrition
Mustard greens - calories, kcal, weight, nutrition

Watercress vs Mustard greens leaves: Nutrition Comparison

per 100gMustard greensWatercress
Calories27 11
Carbohydrates4.67 g1.29 g
Fat0.42 g0.1 g
Dietary fiber3.2 g0.5 g
Protein2.86 g2.3 g
Calcium115 mg120 mg
Iron1.64 mg0.2 mg
Magnessium32 mg21 mg
Potassium384 mg330 mg
Sodium20 mg41 mg
Zink0.25 mg0.11 mg
Vitaminium B1 (Thiamine)0.08 mg0.09 mg
Vitaminium B2 (riboflavin)0.11 mg0.12 mg
Vitaminium B3 (Niacin)0.8 mg0.2 mg
Vitaminium B50.21 mg0.31 mg
Vitaminium B60.18 mg0.129 mg
Vitaminium B9 (Folic acid)12 mg9 mg
Vitaminium C70 mg43 mg
Vitaminium K257.5 mg250 mg

More Calories in Mustard greens leaves

At first glance, you can see that in mustard greens leaves is much more calories than in watercress.

Mustard greens leaves has 27 kcal per 100g and watercress 11 kcal per 100g so it is pretty easy to calculate that the difference is about 145%.

Additionally, it is also easy to notice that most of the calories in mustard greens leaves cames from carbs and in watercress from protein.

See tables below to compare mustard greens leaves with watercress in details.

Mustard greens leaves And Watercress Nutrition Difference

  • Calories:
    mustard greens leaves - 145% more than watercress
  • Carbohydrates:
    mustard greens leaves - 262% more than watercress
  • Fat:
    mustard greens leaves - 320% more than watercress
  • Dietary fiber:
    mustard greens leaves - 540% more than watercress
  • Protein:
    mustard greens leaves - 24% more than watercress

More protein in mustard greens leaves

It is aslo easy to see see that in mustard greens leaves is more protein than in watercress.

There is 2.3g per 100g of watercress and 2.86g per 100g of mustard greens leaves so using simple math we can see that difference is about 24%.

More carbohydrates in mustard greens leaves

In mustard greens leaves is more carbohydrates than in watercress.

There is 1.29g/100g of carbohydrates in watercress and 4.67g/100g in mustard greens leaves so let me do the math for you again - difference is about 262%.

More fat in mustard greens leaves

In mustard greens leaves is more fats than in watercress.

The tables above show us that there is 0.1g/100g of fats in watercress and 0.42g/100g in mustard greens leaves. In this case difference is about 320%.

Mustard greens

27kcal
  • Calories27
  • Carbohydrates4.67 g
  • Fat0.42 g
  • Dietary fiber3.2 g
  • Protein2.86 g
Mustard greens calories per:
100g | ounce | single piece | handfull | cup | chopped

Calories source

  • 55% CARBS.
  • 34% PROTEIN
  • 11% FAT

Watercress

11kcal
  • Calories11
  • Carbohydrates1.29 g
  • Fat0.1 g
  • Dietary fiber0.5 g
  • Protein2.3 g
Watercress calories per:
100g | ounce | handfull | cup | half cup

Calories source

  • 34% CARBS
  • 60% PROTEIN
  • 6% FAT

Vitamins: watercress vs mustard greens leaves

  • Vitaminium B1 (Thiamine):
    watercress - 13% more than mustard greens leaves
  • Vitaminium B2 (riboflavin):
    watercress - 9% more than mustard greens leaves
  • Vitaminium B3 (Niacin):
    mustard greens leaves - 300% more than watercress
  • Vitaminium B5:
    watercress - 48% more than mustard greens leaves
  • Vitaminium B6:
    mustard greens leaves - 40% more than watercress
  • Vitaminium B9 (Folic acid):
    mustard greens leaves - 33% more than watercress
  • Vitaminium C:
    mustard greens leaves - 63% more than watercress
  • Vitaminium K:
    mustard greens leaves - 3% more than watercress

Minerals: mustard greens leaves vs watercress

  • Calcium:
    watercress - 4% more than mustard greens leaves
  • Iron:
    mustard greens leaves - 720% more than watercress
  • Magnessium:
    mustard greens leaves - 52% more than watercress
  • Potassium:
    mustard greens leaves - 16% more than watercress
  • Sodium:
    watercress - 105% more than mustard greens leaves
  • Zink:
    mustard greens leaves - 127% more than watercress

Compares of mustard greens leaves

Compares of watercress

Read also:

Other compares:

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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