Mustard greens, raw
FDC 169256cup, chopped (56 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 99 · +6 vs Vegetables medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Mustard greens, raw ranks among the most nutrient-dense foods we cover, scoring 99 of 100. Within vegetables it ranks 12 of 60. Per 100 grams it is an excellent source of vitamin c (78% DV), a good source of vitamin a (17% DV), a good source of vitamin e (13% DV). Most of its 27 calories per 100 grams come from carbohydrate.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 27 kcal | 1% |
| Total fat | 0.42 g | 1% |
| Saturated fat | 0.01 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 20 mg | 1% |
| Carbohydrate | 4.7 g | 2% |
| Dietary fiber | 3.2 g | 11% |
| Sugars | 1.3 g | |
| Protein | 2.9 g | 6% |
| Potassium | 384 mg | 8% |
| Calcium | 115 mg | 9% |
| Iron | 1.6 mg | 9% |
| Magnesium | 32 mg | 8% |
| Vitamin C | 70 mg | 78% |
| Vitamin A | 151 µg | 17% |
| Vitamin E | 2 mg | 13% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 15 kcal | 1% |
| Total fat | 0.24 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 11 mg | 0% |
| Carbohydrate | 2.6 g | 1% |
| Dietary fiber | 1.8 g | 6% |
| Sugars | 0.74 g | |
| Protein | 1.6 g | 3% |
| Potassium | 215 mg | 5% |
| Calcium | 64 mg | 5% |
| Iron | 0.92 mg | 5% |
| Magnesium | 18 mg | 4% |
| Vitamin C | 39 mg | 44% |
| Vitamin A | 85 µg | 9% |
| Vitamin E | 1.1 mg | 8% |
Source: USDA FoodData Central · Public domain
FDC 169256Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Broccoli raab, rawDensity 99 vs 99Turnip greens, rawDensity 99 vs 99Taro leaves, rawDensity 99 vs 99