Lettuce vs Mustard Greens: Nutrition, Calories & Protein Compared


Lettuce vs Mustard greens leaves
Nutrition Facts
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Lettuce vs Mustard Greens Leaves 100g Compare
per 100g | Lettuce | Mustard greens |
---|---|---|
Calories | 15 | 27 |
Carbohydrates | 2.87 g | 4.67 g |
Fat | 0.15 g | 0.42 g |
Dietary fiber | 1.3 g | 3.2 g |
Protein | 1.36 g | 2.86 g |
Calcium | 36 mg | 115 mg |
Iron | 0.86 mg | 1.64 mg |
Magnessium | 13 mg | 32 mg |
Potassium | 194 mg | 384 mg |
Sodium | 28 mg | 20 mg |
Zink | 0.18 mg | 0.25 mg |
Vitaminium A | 7405 µg | 3024 µg |
Vitaminium B1 (Thiamine) | 0.07 mg | 0.08 mg |
Vitaminium B2 (riboflavin) | 0.08 mg | 0.11 mg |
Vitaminium B3 (Niacin) | 0.375 mg | 0.8 mg |
Vitaminium B5 | 0.134 mg | 0.21 mg |
Vitaminium B6 | 0.09 mg | 0.18 mg |
Vitaminium B9 (Folic acid) | 38 mg | 12 mg |
Vitaminium C | 9.2 mg | 70 mg |
Vitaminium K | 126.3 µg | 257.5 µg |
Beta karoten | 4443 mg | 1790 mg |
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
15kcalCalories source
- 63% CARBS.
- 30% PROTEIN
- 7% 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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