Lettuce vs Mustard Greens: Nutrition, Calories & Protein Compared



Lettuce - calories, kcal, weight, nutrition
Lettuce - calories, kcal, weight, nutrition

Lettuce vs Mustard greens leaves
Nutrition Facts

Lettuce
Serving size:
  change
one lettuce (200g)cup, chopped (75g)1 large leaf (18g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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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.

Lettuce vs Mustard Greens Leaves 100g Compare


per 100gLettuceMustard greens
Calories15 27
Carbohydrates2.87 g4.67 g
Fat0.15 g0.42 g
Dietary fiber1.3 g3.2 g
Protein1.36 g2.86 g
Calcium36 mg115 mg
Iron0.86 mg1.64 mg
Magnessium13 mg32 mg
Potassium194 mg384 mg
Sodium28 mg20 mg
Zink0.18 mg0.25 mg
Vitaminium A7405 µg3024 µg
Vitaminium B1 (Thiamine)0.07 mg0.08 mg
Vitaminium B2 (riboflavin)0.08 mg0.11 mg
Vitaminium B3 (Niacin)0.375 mg0.8 mg
Vitaminium B50.134 mg0.21 mg
Vitaminium B60.09 mg0.18 mg
Vitaminium B9 (Folic acid)38 mg12 mg
Vitaminium C9.2 mg70 mg
Vitaminium K126.3 µg257.5 µg
Beta karoten4443 mg1790 mg
Lettuce vs Mustard Greens: A Nutritional Face-Off

Delving into the Greens: Lettuce and Mustard Greens

When it comes to leafy greens, lettuce and mustard greens both hold prominent places in kitchens around the globe. Lettuce, with its crisp, refreshing taste, is a staple in salads and sandwiches. On the other hand, mustard greens, known for their peppery kick, are often sautéed or stewed, offering a flavorful punch to meals. Beyond their culinary uses, these greens are packed with nutrients, making them excellent additions to a healthy diet. But how do they compare in terms of nutritional value? Let's dive into the world of lettuce and mustard greens to uncover their benefits.

Nutritional Breakdown: The Basics

At a glance, both lettuce and mustard greens appear to be low in calories, making them excellent choices for those looking to maintain or lose weight. Specifically, lettuce contains about 15 calories per 100 grams, while mustard greens have a slightly higher count at 27 calories. Despite their low-calorie content, both greens are rich in vitamins and minerals, contributing to various health benefits.

**Carbohydrates and Fiber:** Mustard greens edge out lettuce with 4.67 grams of carbs and 3.2 grams of fiber, compared to lettuce's 2.87 grams of carbs and 1.3 grams of fiber. This higher fiber content in mustard greens supports digestive health and can help in maintaining a healthy weight.

**Proteins and Fats:** Again, mustard greens lead with 2.86 grams of protein and 0.42 grams of fat, while lettuce provides 1.36 grams of protein and 0.15 grams of fat. Though neither is a high-fat food, the slight difference in protein makes mustard greens a better choice for those looking to increase their protein intake.

Minerals and Vitamins: A Closer Look

Both greens are champions when it comes to their vitamin and mineral content, but there are some notable differences. Mustard greens offer a remarkable amount of Vitamin C, with 70 mg per 100 grams, far surpassing lettuce's 9.2 mg. This makes them an excellent choice for boosting the immune system.

When it comes to Vitamin A, lettuce takes the lead with 7405 IU, significantly higher than mustard greens' 3024 IU. This makes lettuce an excellent choice for supporting vision and skin health. However, mustard greens boast a higher content of Vitamin K, crucial for bone health and blood clotting, with 257.5 mcg compared to lettuce's 126.3 mcg.

**Minerals:** Mustard greens are superior in terms of calcium, iron, magnesium, and potassium content, making them an excellent choice for supporting bone health, energy levels, and heart health. Lettuce, while not as rich in these minerals, still offers a decent amount of potassium and iron.

Which Green Should Grace Your Plate?

Choosing between lettuce and mustard greens ultimately depends on your personal health goals and taste preferences. If you're looking for a low-calorie, refreshing crunch with a high Vitamin A content, lettuce is your go-to green. However, if you're aiming for a nutrient powerhouse with higher amounts of fiber, protein, and essential minerals, mustard greens are the way to go.

Regardless of your choice, incorporating a variety of leafy greens into your diet is a surefire way to boost your nutritional intake. So why not mix it up? Enjoy the crispness of lettuce in your salads and the spicy kick of mustard greens in your cooked dishes. After all, variety is the spice of life—and the foundation of a healthy diet.

Lettuce 100g

15kcal

Calories source

  • 63% CARBS.
  • 30% PROTEIN
  • 7% 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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