Hedge Mustard Seeds vs. Collard Greens
Nutrition comparison of Hedge Mustard Seeds and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hedge mustard seeds
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hedge mustard seeds and collard greens:
- Both hedge mustard seeds and collard greens are high in Vitamin C, calcium and potassium.
- Collard green is an excellent source of Vitamin A, Vitamin K and dietary fiber.
- Hedge mustard seed has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Hedge mustard seed is an excellent source of protein.
USDA sources for nutritional information: Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hedge mustard seed is high in calories and collard green has 90% less calories than hedge mustard seed - hedge mustard seed has 318 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, hedge mustard seeds is lighter in protein, heavier in carbs and similar to collard greens for fat. Hedge mustard seeds has a macronutrient ratio of 15:72:13 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hedge Mustard Seeds | Collard Greens | |
|---|---|---|
| Protein | 15% | 31% |
| Carbohydrates | 72% | 56% |
| Fat | 13% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Hedge mustard seed is high in carbohydrates and collard green has 91% less carbohydrates than hedge mustard seed - hedge mustard seed has 58.3g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
dietary fiber
Collard green is an excellent source of dietary fiber and it has more dietary fiber than hedge mustard seed - collard green has 4g of dietary fiber per 100 grams and hedge mustard seed does not contain significant amounts.
sugar
Collard greens and hedge mustard seeds contain similar amounts of sugar - collard green has 0.46g of sugar per 100 grams and hedge mustard seed does not contain significant amounts.
Protein
protein
Hedge mustard seed is an excellent source of protein and it has 302% more protein than collard green - hedge mustard seed has 12.1g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both hedge mustard seeds and collard greens are low in saturated fat - hedge mustard seed has 0.9g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.
Vitamins
Vitamin C
Both hedge mustard seeds and collard greens are high in Vitamin C. Collard green has 15% more Vitamin C than hedge mustard seed - hedge mustard seed has 30.7mg of Vitamin C per 100 grams and collard green has 35.3mg of Vitamin C.
Vitamin A
Collard green is an excellent source of Vitamin A and it has 82 times more Vitamin A than hedge mustard seed - hedge mustard seed has 3ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.
Vitamin E
Collard green has more Vitamin E than hedge mustard seed - collard green has 2.3mg of Vitamin E per 100 grams and hedge mustard seed does not contain significant amounts.
Vitamin K
Collard green is an excellent source of Vitamin K and it has more Vitamin K than hedge mustard seed - collard green has 437.1ug of Vitamin K per 100 grams and hedge mustard seed does not contain significant amounts.
The B Vitamins
Hedge mustard seed has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both hedge mustard seeds and collard greens contain significant amounts of folate.
| Hedge Mustard Seeds | Collard Greens | |
|---|---|---|
| Thiamin | 0.191 MG | 0.054 MG |
| Riboflavin | 0.423 MG | 0.13 MG |
| Niacin | 16.825 MG | 0.742 MG |
| Pantothenic acid | 0.997 MG | 0.267 MG |
| Vitamin B6 | 0.778 MG | 0.165 MG |
| Folate | 95 UG | 129 UG |
Minerals
calcium
Both hedge mustard seeds and collard greens are high in calcium. Hedge mustard seed has 604% more calcium than collard green - hedge mustard seed has 1633mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Hedge mustard seeds and collard greens contain similar amounts of iron - hedge mustard seed has 0.11mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both hedge mustard seeds and collard greens are high in potassium. Hedge mustard seed has 900% more potassium than collard green - hedge mustard seed has 2130mg of potassium per 100 grams and collard green has 213mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hedge mustard seed has more alpha linoleic acid (ALA) than collard green per 100 grams.
| Hedge Mustard Seeds | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 1.451 G | 0.108 G |
| Total | 1.451 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, hedge mustard seed has more linoleic acid than collard green per 100 grams.
| Hedge Mustard Seeds | Collard Greens | |
|---|---|---|
| linoleic acid | 0.572 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.572 G | 0.084 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) and Collard Greens (Collards, raw) .
Hedge Mustard Seeds g
()
|
Daily Values (%) |
Collard Greens g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does hedge mustard seeds or collard greens contain more calories in 100 grams?Hedge mustard seed is high in calories and collard green has 90% less calories than hedge mustard seed - hedge mustard seed has 318 calories in 100g and collard green has 32 calories.
Is hedge mustard seeds or collard greens better for protein?
Hedge mustard seed is a fantastic source of protein and it has 300% more protein than collard green - hedge mustard seed has 12.1g of protein per 100 grams and collard green has 3g of protein.
Does hedge mustard seeds or collard greens have more carbohydrates?
By weight, hedge mustard seed is high in carbohydrates and collard green has 90% fewer carbohydrates than hedge mustard seed - hedge mustard seed has 58.3g of carbs for 100g and collard green has 5.4g of carbohydrates.
Does hedge mustard seeds or collard greens contain more calcium?
Both hedge mustard seeds and collard greens are high in calcium. Hedge mustard seed has 600% more calcium than collard green - hedge mustard seed has 1633mg of calcium in 100 grams and collard green has 232mg of calcium.
Does hedge mustard seeds or collard greens contain more potassium?
Both hedge mustard seeds and collard greens are high in potassium. Hedge mustard seed has 900% more potassium than collard green - hedge mustard seed has 2130mg of potassium in 100 grams and collard green has 213mg of potassium.