Mustard greens vs Asparagus
Nutrition comparison per 100 g serving
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Asparagus wins in 15 out of 29 nutrient categories
Mustard greens: 11
vs
Asparagus: 15
(3 ties)
Overview
| Nutrient | Mustard greens | Asparagus | Winner |
|---|---|---|---|
| Calories | 19 cal | 22 cal | |
| Protein | 2.3 g | 2.4 g | |
| Carbs | 3.1 g | 4.1 g | |
| Fat | 0.3 g | 0.2 g | |
| Fiber | 2.8 g | 2 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Mustard greens | Asparagus | Winner |
|---|---|---|---|
| Choline, total | 0.3 MG | 26.1 MG | |
| Folate, total | 70 UG | 149 UG | |
| Niacin | 0.3 MG | 1.1 MG | |
| Pantothenic acid | 0.0 MG | 0.2 MG | |
| Riboflavin | 0.1 MG | 0.1 MG | |
| Thiamin | 0.0 MG | 0.2 MG | |
| Vitamin A, RAE | 354 UG | 50 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 13.8 MG | 7.7 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 1.4 MG | 1.5 MG | |
| Vitamin K (phylloquinone) | 335.1 UG | 50.6 UG |
Minerals
| Mineral | Mustard greens | Asparagus | Winner |
|---|---|---|---|
| Calcium, Ca | 101 MG | 23 MG | |
| Copper, Cu | 0.1 MG | 0.2 MG | |
| Iron, Fe | 1.1 MG | 0.9 MG | |
| Magnesium, Mg | 13 MG | 14 MG | |
| Manganese, Mn | 0.3 MG | 0.2 MG | |
| Phosphorus, P | 24 MG | 54 MG | |
| Potassium, K | 139 MG | 224 MG | |
| Selenium, Se | 0.6 UG | 6.1 UG | |
| Sodium, Na | 261 MG | 240 MG | |
| Zinc, Zn | 0.2 MG | 0.6 MG |