Copy infographic link Copy. Collards. 1 tablespoon extra-virgin olive oil. Ready to experiment? There is 4.67g/100g of carbohydrates in mustard greens leaves and 8.75g/100g in kale so let me do the math for you again - … As you can see in the chart above, kale does exceed the other greens in vitamins A and C, but Swiss chard has 16 percent more iron than kale. Recipes that include kale are popping up all over the place, making you wonder how we survived without it. By contrast, sprouts of choy sum, mizuna, black mustard, komatsuna senposai, bok choy, Japanese turnip, tatsoi, and Chinese cabbage were found to have relatively weak anti-cancer potential. Collard greens has 18 percent more calcium per serving of kale and double the amount of protein and iron. See tables below to compare kale with mustard greens leaves in details. All four types of greens are also rich in many other nutrients, including manganese, folate, copper, choline, magnesium, potassium and vitamins E, K, B2 and B6. Well, for one, much like kale, the leaves are packed with nutrients and antioxidants. (Recipe adapted with permission from "1,000 Low-Calorie Recipes" by Jackie Newgent, RDN, CDN.). Nutrition information per 1-cup serving: 100 calories; 2 g total fat; 0 g saturated fat; 0 g trans fat; 0 mg cholesterol; 550 mg sodium; 16 g total carbohydrate; 5 g dietary fiber; 3 g sugars; 4 g protein. Bonus: Mustard greens can do double-duty as the vegetable and the seasoning. Ladle into individual bowls, sprinkle with the lemon zest, and serve. Infographic. This recipe yields the best tasting greens I have ever eaten! In this case difference is about 55 %. calories-info.com creator And mustard greens holds its own by having the least amount of calories and slightly more protein and calcium than kale. At first glance, you can see that in kale is more calories than in mustard greens leaves. In this study, broccoli sprouts and red radish sprouts were the ultimate anti-cancer champions, but also kale sprouts showed significant anti-cancer potential. Kale Competitors: How Do Other Greens Stack Up? (Your choice, are you going to believe me or Mike? Collard greens has 18 percent more calcium per serving of kale and double the amount of protein and iron. At a minimum, we recommend 3/4 cup of cruciferous vegetables on a daily basis. But unlike kale, the greens have a distinctly peppery taste, adding … Add cornmeal and pulse to combine. There is 4.67g/100g of carbohydrates in mustard greens leaves and 8.75g/100g in kale so let me do the math for you again - difference is about 47 %. Privacy Policy. Kale chips might be its modern claim to fame, but its hearty texture lends itself well to both protein-packed salads and rich dishes like soups and stews and stir-fries. She assured me that you could use either kale, mustard greens, collard greens or Swiss chard for this recipe, and the dish would be equally delicious. Mustard Greens vs Marrow-stem Kale - In-Depth Nutrition Comparison Compare. Juice and zest of 1 small lemon (2 tablespoons juice) 1 teaspoon sea salt, or to taste. Whisk together olive oil, lemon juice, and zest in a large bowl and season with salt and pepper. These days, hardly a day goes by that I don't read something promoting kale as a nutritional powerhouse. Mike thought they all tasted the same, although he did note texture differences: Turnip greens were the flakiest, mustard greens were the softest, and the kale chips were the chewiest. ... Baby mustard greens can be used raw in salads but still have a spicy punch. It is aslo easy to see see that in kale is more protein than in mustard greens leaves. Mineral comparison score is based on the number of minerals by which one or the other food is richer. Both are members of the Brassica oleracea species, and both are loaded with nutrients and phytochemicals that have been extensively researched for their potential health benefits. One thing to note is that mustard greens have a … Add the greens and garlic, and saute until the greens are wilted. 6 cups chopped dark leafy greens of … This tasty and healthy side dish combines collard greens and kale and includes olive oil, garlic, salt, black pepper, and lemon juice to season it and give it that tang. Swiss chard – I adore chard. Add mustard greens and kale. But as some friends have pointed out, maybe I just haven't tasted it in the right dish. Characteristics: Though originally from Persia, this is one of … Add the broth, beans, rosemary, black pepper, hot pepper sauce, and the remaining lemon juice and salt. It tastes bitter to me. Kale. A more optimal intake amount would be 1-1/2 cups per day, or about 10 cups per week. Kale is a member of the Brassica family of cruciferous vegetables, which includes cabbage, Brussels sprouts, and collard greens, among others. Spinach. Photo by Christina Holmes. Increase the heat to high and bring just to a boil. Like beets, turnips are good for more than their roots. Gai lan: Also know as Chinese broccoli, it … Both greens also provide some calcium, although kale proves richer in calcium, boasting 90 milligrams per cup, compared to 52 milligrams in a cup of collard greens. From kale to collard, greens are back in fashion. Why? Promoter of a healthy eating and living style, What do you think about kale vs mustard greens leaves, We use cookies to ensure that we give you the best experience on our website. This recipe has the potential to change the minds of green-haters and may even bring about a cute southern accent. As far as health benefits, I didn't see much evidence that kale stands out more than the others. This amount is equivalent to approximately 5 cups per week. Kale and collard greens make a flavorful team in this stir-fry dish. But so are lots of other greens that, in my opinion, deserve more attention. Collard greens are members of the cabbage family that includes broccoli, Brussels sprouts, cauliflower, kohlrabi and kale. Spinach. The leafy parts that we eat are called “collard greens.” They’re closely related to cabbage, kale, and mustard greens and are prepared in similar ways. Tables below show us that there is 0.42g/100g of fats in mustard greens leaves and 0.93g/100g in kale. In kale is more carbohydrates than in mustard greens leaves. ©2020 Verizon Media. Mustard usually has a lighter, brighter, more tender leaf and not as 'crinkly' looking as Kale's… Add kale, mustard greens, onion, and pepitas and toss well to combine. Kale has 49 kcal per 100g and mustard greens leaves 27 kcal per 100g so it is pretty easy to calculate that the difference is about 45 %. That's why eating 2 cups of raw dark green leafies like kale, Swiss chard, mustard/collard greens, etc. If you continue to use this site we will assume that you are happy with it. Keri Gans, MS, RDN, CDN, is a registered dietitian/nutritionist, media personality, spokesperson, and author of The Small Change Diet. Adjust seasoning. Packed with nutrients and antioxidants, mustard greens have a peppery taste that adds dimension to any dish. Transfer to a colander and drain well, pressing with a spoon to remove excess water. I thought the collard greens had the most chew and the mustard greens were the crispiest. All rights reserved. Collards vs Kale – Nutrition Face-Off Published: February 3, 2019. Part of HuffPost Wellness. Mustard (Brassica spp.) Collard, turnip, kale and mustard greens are nutritional powerhouses with distinct flavors. 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