Lettuce vs Mustard Greens: All Nutritional Differences

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

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Marcin PiotrowiczMarcin Piotrowicz
Lettuce - calories, kcal, weight, nutrition
Mustard greens - calories, kcal, weight, nutrition

Fact 1: There is Less Calories in Lettuce

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

Lettuce has 15 kcal per 100g and mustard greens leaves 27 kcal per 100g so it is pretty easy to calculate that the difference is about 80%.

In lettuce and in mustard greens leaves most calories came from carbs.

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

Fact 2: Lettuce And Mustard greens leaves Nutrition Difference

Mustard greens leaves vs Lettuce: Vitamins and Minerals Comparison

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 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 mg257.5 mg
Beta karoten4443 mg1790 mg

Less protein in lettuce

It is aslo easy to see see that in lettuce is less protein than in mustard greens leaves.

There is 2.86g per 100g of mustard greens leaves and 1.36g per 100g of lettuce so using simple math we can see that difference is about 110%.

Less carbohydrates in lettuce

In lettuce is less carbohydrates than in mustard greens leaves.

There is 4.67g/100g of carbohydrates in mustard greens leaves and 2.87g/100g in lettuce so let me do the math for you again - difference is about 63%.

Less fat in lettuce

In lettuce is less fats than in mustard greens leaves.

The tables above show us that there is 0.42g/100g of fats in mustard greens leaves and 0.15g/100g in lettuce. In this case difference is about 180%.


  • Calories15
  • Carbohydrates2.87 g
  • Fat0.15 g
  • Dietary fiber1.3 g
  • Protein1.36 g
Lettuce calories per:
100g | ounce | single piece | cup | chopped | 1 large leaf

Calories source

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

Mustard greens

  • 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

Vitamins: mustard greens leaves vs lettuce

Minerals: lettuce vs mustard greens leaves

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy eating and living style 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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