Nutrition Comparison Tool

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      Cooked Mustard Greens
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      Cooked Collards
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Cooked Mustard Greens 1 cup, chopped (x1) 2% DV 36 calories
      • Cooked Collards 1 cup, chopped (x1) 3% DV 63 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Cooked Mustard Greens 1 cup, chopped (x1) 1% DV 0.66g
      • Cooked Collards 1 cup, chopped (x1) 2% DV 1.4g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Cooked Mustard Greens 1 cup, chopped (x1) 2% DV 6.3g
      • Cooked Collards 1 cup, chopped (x1) 4% DV 10.7g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Mustard Greens 1 cup, chopped (x1) 7% DV 3.6g
      • Cooked Collards 1 cup, chopped (x1) 10% DV 5.1g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Cooked Mustard Greens 1 cup, chopped (x1) 0% DV 0mg
      • Cooked Collards 1 cup, chopped (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Cooked Mustard Greens 1 cup, chopped (x1) 0% DV 0.02g
      • Cooked Collards 1 cup, chopped (x1) 0% DV 0.09g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Cooked Mustard Greens 1 cup, chopped (x1) 10% DV 2.8g
      • Cooked Collards 1 cup, chopped (x1) 27% DV 7.6g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Mustard Greens 1 cup, chopped (x1) 4% DV 2g
      • Cooked Collards 1 cup, chopped (x1) 2% DV 0.76g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Cooked Mustard Greens 1 cup, chopped (x1) 7% DV 1.2mg
      • Cooked Collards 1 cup, chopped (x1) 12% DV 2.1mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Cooked Mustard Greens 1 cup, chopped (x1) 13% DV 165.2mg
      • Cooked Collards 1 cup, chopped (x1) 21% DV 267.9mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Cooked Mustard Greens 1 cup, chopped (x1) 5% DV 226.8mg
      • Cooked Collards 1 cup, chopped (x1) 5% DV 222.3mg
      Comparison Table

      Table Legend

      1. Cooked Mustard Greens
      2. Cooked Collards
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2
      Weight (g) 140 190
      Calories
      (%DV)
      36
      (2%)
      63
      (3%)
      Fat (g)
      (%DV)
      0.66
      (1%)
      1.4
      (2%)
      Protein (g)
      (%DV)
      3.6
      (7%)
      5.1
      (10%)
      Carbohydrate (g)
      (%DV)
      6.3
      (2%)
      10.7
      (4%)
      Sugars (g)
      (%DV)
      2
      (4%)
      0.76
      (2%)
      Fiber (g)
      (%DV)
      2.8
      (10%)
      7.6
      (27%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      0.02
      (0%)
      0.09
      (0%)
      Net-Carbs (g) 3.5
      3.1
      Trans Fatty Acids (g) 0
      0
        Minerals
      Food # 1 2
      Weight (g) 140 190
      Calcium (mg)
      (%DV)
      165.2
      (13%)
      267.9
      (21%)
      Iron, Fe (mg)
      (%DV)
      1.2
      (7%)
      2.1
      (12%)
      Potassium, K (mg)
      (%DV)
      226.8
      (5%)
      222.3
      (5%)
      Magnesium (mg)
      (%DV)
      18.2
      (4%)
      39.9
      (10%)
      Phosphorus, P (mg)
      (%DV)
      58.8
      (5%)
      60.8
      (5%)
      Sodium (mg)
      (%DV)
      12.6
      (1%)
      28.5
      (1%)
      Zinc, Zn (mg)
      (%DV)
      0.31
      (3%)
      0.44
      (4%)
      Copper, Cu (mg)
      (%DV)
      0.2
      (23%)
      0.1
      (11%)
      Manganese (mg)
      (%DV)
      --
      (--%)
      0.97
      (42%)
      Selenium, Se (mcg)
      (%DV)
      0.84
      (2%)
      0.95
      (2%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      Iodine, I (mcg) --
      --
      Chlorine (mg) --
      --
      Chromium (mcg) --
      --
        Vitamins
      Food # 1 2
      Weight (g) 140 190
      Vitamin A, RAE (mcg)
      (%DV)
      865.2
      (96%)
      722
      (80%)
      Vitamin C (mg)
      (%DV)
      35.4
      (39%)
      34.6
      (38%)
      Thiamin (B1) (mg)
      (%DV)
      0.06
      (5%)
      0.08
      (6%)
      Riboflavin (B2) (mg)
      (%DV)
      0.09
      (7%)
      0.2
      (15%)
      Niacin (B3) (mg)
      (%DV)
      0.61
      (4%)
      1.1
      (7%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.17
      (3%)
      0.41
      (8%)
      Vitamin B6 (mg)
      (%DV)
      0.14
      (8%)
      0.24
      (14%)
      Biotin (mcg) --
      --
      Folate (B9) (mcg)
      (%DV)
      12.6
      (3%)
      30.4
      (8%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      12.6
      (3%)
      30.4
      (8%)
      Folate DFE (mcg)
      (%)
      12.6
      (3%)
      30.4
      (8%)
      Choline (mg)
      (%DV)
      0.56
      (0%)
      73
      (13%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      Retinol (mcg) 0
      0
      Carotene, beta (mcg)
      (%RDA)
      10360
      (96%)
      8574.7
      (79%)
      Carotene, alpha (mcg)
      (%RDA)
      12.6
      (0%)
      129.2
      (1%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      49
      (0%)
      49.4
      (0%)
      Vitamin A, IU (IU) 17318 14440
      Lycopene (mcg) 0
      0
      Lut + Zeaxanthin (mcg) 14560
      11774.3
      Vitamin E (mg)
      (%DV)
      2.5
      (17%)
      1.7
      (11%)
      Vitamin D (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      Vitamin D2 (mcg) --
      --
      Vitamin D3 (mcg) --
      --
      Vitamin D (IU)
      (%DV)
      0
      (0%)
      0
      (0%)
      Vitamin K (mcg)
      (%DV)
      829.8
      (691%)
      772.5
      (644%)
      Vitamin K1 (mcg) --
      --
      Menaquinone-4 (K2) (mcg) --
      --
        Other
      Food # 1 2
      Weight (g) 140 190
      Water (g) 128.5
      171.3
      Ash (g) 0.97
      1
      Alcohol (g) 0
      0
      Caffeine (mg) 0
      0
      Theobromine (mg) 0
      0
      PRAL score -3.48
      -4.45
        Carbohydrates
      Food # 1 2
      Weight (g) 140 190
      Soluble Fiber (g) --
      --
      Insoluble Fiber (g) --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      Sucrose (g) --
      --
      Glucose (Dextrose) (g) --
      --
      Fructose (g) --
      --
      Lactose (g) --
      --
      Maltose (g) --
      --
      Galactose (g) --
      --
      Starch (g) --
      --
      Carbohydrate, other (g) --
      --
      Total sugar alcohols (g) --
      --
        Fats
      Food # 1 2
      Weight (g) 140 190
      Monounsaturated Fats (g) 0.154
      0.049
      Polyunsaturated Fats (g) 0.064
      0.329
      Omega 3s (g)
      (%AI)
      0.031
      (2%)
      0.177
      (11%)
      Omega 6s (g)
      (%AI)
      0.034
      (0%)
      0.133
      (1%)
      Omega 3 to Omega 6 Ratio 0.92
      1.33
      Omega 6 to Omega 3 Ratio 1.09
      0.75
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      0
      Docosapentaenoic Acid (DPA) (g) 0
      0
      Docosahexaenoic Acid (DHA) (g) 0
      0
      n-3-Eicosatrienoic Acid (20:3) (g) --
      --
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      --
      gamma-Linolenic Acid (GLA) (g) --
      --
      c-c-n6-Eicosadienoic Acid (g) --
      --
      DHG-linolenic acid (DGLA) (g) --
      --
      Arachidonic acid (AA) (g) --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      0
      Caproic (6:0) (g) 0
      0
      Caprylic Acid (8:0) (g) 0
      0
      Capric Acid (10:0) (g) 0
      0
      Lauric Acid (12:0) (g) 0
      0.004
      Tridecanoic Acid (13:0) (g) --
      --
      Myristic Acid (14:0) (g) 0
      0.004
      Pentadecanoic Acid (15:0) (g) --
      --
      Palmitic Acid (16:0) (g) 0.008
      0.074
      Margaric Acid (17:0) (g) --
      --
      Stearic Acid (18:0) (g) 0.003
      0.004
      Arachidic Acid (20:0) (g) --
      --
      Behenic Acid (22:0) (g) --
      --
      Lignoceric Acid (24:0) (g) --
      --
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      --
      Pentadecenoic Acid (15:1) (g) --
      --
      Palmitoleic Acid (16:1) (g) 0.001
      0
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      Heptadecenoic Acid (17:1) (g) --
      --
      Oleic Acid (18:1) (g) 0.025
      0.048
      c-Oleic Acid (18:1 cis) (g) --
      --
      c-Vaccenic acid (g) --
      --
      Gadoleic Acid (20:1) (g) 0.032
      0
      Docosenoic Acid (22:1) (g) 0.097
      0
      c-Docosenoic Acid (22:1 c) (g) --
      --
      c-Tetracosenoic Acid (24:1 c) (g) --
      --
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.034
      0.133
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      Octadecatrienoic (undiff) (g) 0.031
      0.177
      Octadecatrienoic Acid (mixed) (g) --
      --
      Parinaric Acid (18:4) (g) 0
      0
      Eicosatrienoic Acid (20:3) (g) --
      --
      Eicosatetraenoic Acid 20:4 (g) 0
      0.004
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      22:4 (g) --
      --
      Trans Fats  
      t-Polyenoic Fats (g) --
      --
      t-Monoenoic Fats (g) --
      --
      t-Palmitoleic Acid (16:1 t) (g) --
      --
      t-Oleic Acid (18:1 t) (g) --
      --
      t-Docosenoic Acid (22:1 t) (g) --
      --
      t-Octadecadienoic Acid (18:2 t) (g) --
      --
      t-t-Octadecadienoic Acid (g) --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      --
      Stigmasterol (g) --
      --
      Campesterol (g) --
      --
      Beta-sitosterol (g) --
      --
      Amino Acids
      Food # 1 2
      Weight (g) 140 190
      Essential  
      Histidine (mg)
      (%RDI)
      --
      (--%)
      76
      (11%)
      Isoleucine (mg)
      (%RDI)
      --
      (--%)
      163
      (12%)
      Leucine (mg)
      (%RDI)
      --
      (--%)
      247
      (9%)
      Lysine (mg)
      (%RDI)
      --
      (--%)
      192
      (9%)
      Methionine (mg)
      (%RDI)
      --
      (--%)
      53
      (7%)
      Phenylalanine (mg)
      (%RDI)
      --
      (--%)
      143
      (16%)
      Threonine (mg)
      (%RDI)
      --
      (--%)
      141
      (13%)
      Tryptophan (mg)
      (%RDI)
      --
      (--%)
      51
      (18%)
      Valine (mg)
      (%RDI)
      --
      (--%)
      198
      (11%)
      Conditional  
      Arginine (mg) --
      205
      Cystine (mg)
      (%RDI)
      --
      (--%)
      42
      (15%)
      Glycine (mg) --
      154
      Proline (mg) --
      171
      Tyrosine (mg)
      (%RDI)
      --
      (--%)
      106
      (12%)
      Non-Essential  
      Alanine (mg) --
      171
      Aspartic acid (mg) --
      306
      Betaine (mg) 0.28
      0.38
      Glutamic acid (mg) --
      334
      Hydroxyproline (mg) --
      --
      Serine (mg) --
      127
      Data Source
      Cooked Mustard Greens
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Cooked Collards
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.