Mustard greens, frozen, cooked, boiled, drained, without salt vs Cauliflower, raw
Nutrition comparison per 100 g.
Mustard greens, frozen, cooked, boiled, drained, without salt
19 kcal
Cauliflower, raw
28 kcal
Calories
19 kcal
28 kcal
Protein
2.3 g
1.6 g
Carbs
3.1 g
4.7 g
Fiber
2.8 g
1.9 g
Sugars
0.3 g
1.9 g
Fat
0.3 g
0.2 g
Sodium
25 mg
30 mg
Key takeaways
- Mustard greens, frozen, cooked, boiled, drained, without salt has 32% fewer calories (19 kcal vs 28 kcal).
- Mustard greens, frozen, cooked, boiled, drained, without salt has more protein (2.3 g vs 1.6 g).
- Mustard greens, frozen, cooked, boiled, drained, without salt has more carbs (3.1 g vs 4.7 g).
- Mustard greens, frozen, cooked, boiled, drained, without salt has more fiber (2.8 g vs 1.9 g).
- Mustard greens, frozen, cooked, boiled, drained, without salt has more sugars (0.3 g vs 1.9 g).
| Macronutrients | Mustard greens, frozen, cooked, boiled, drained, without salt | Cauliflower, raw |
|---|---|---|
| Calories | 19 kcal | 28 kcal |
| Protein | 2.3 g | 1.6 g |
| Total Fat | 0.3 g | 0.2 g |
| Total Carbohydrate | 3.1 g | 4.7 g |
| Dietary Fiber | 2.8 g | 1.9 g |
| Total Sugars | 0.3 g | 1.9 g |
| Water | 93.8 g | 92.7 g |
| Carbohydrates | Mustard greens, frozen, cooked, boiled, drained, without salt | Cauliflower, raw |
|---|---|---|
| Total Carbohydrate | 3.1 g | 4.7 g |
| Dietary Fiber | 2.8 g | 1.9 g |
| Total Sugars | 0.3 g | 1.9 g |
| Fats & Fatty Acids | Mustard greens, frozen, cooked, boiled, drained, without salt | Cauliflower, raw |
|---|---|---|
| Total Fat | 0.3 g | 0.2 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.1 g | 0.0 g |
| Polyunsaturated Fat | 0.0 g | 0.0 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 22.0 mg | 7.0 mg |
| Omega-6 Fatty Acids | 24.0 mg | 8.0 mg |
| Protein & Amino Acids | Mustard greens, frozen, cooked, boiled, drained, without salt | Cauliflower, raw |
|---|---|---|
| Protein | 2.3 g | 1.6 g |
| Histidine | 41.0 mg | 56.0 mg |
| Isoleucine | 83.0 mg | 71.0 mg |
| Leucine | 70.0 mg | 106.0 mg |
| Lysine | 103.0 mg | 217.0 mg |
| Methionine | 21.0 mg | 20.0 mg |
| Phenylalanine | 60.0 mg | 65.0 mg |
| Threonine | 60.0 mg | 76.0 mg |
| Tryptophan | 25.0 mg | 20.0 mg |
| Valine | 88.0 mg | 125.0 mg |
| Alanine | ~ | 116.0 mg |
| Arginine | 166.0 mg | 86.0 mg |
| Aspartic Acid | ~ | 177.0 mg |
| Cystine | 34.0 mg | 20.0 mg |
| Glutamic Acid | ~ | 257.0 mg |
| Glycine | ~ | 71.0 mg |
| Proline | ~ | 71.0 mg |
| Serine | ~ | 86.0 mg |
| Tyrosine | 120.0 mg | 51.0 mg |
| Vitamins | Mustard greens, frozen, cooked, boiled, drained, without salt | Cauliflower, raw |
|---|---|---|
| Vitamin A (RAE) | 354.0 mcg | 0.0 mcg |
| Vitamin C | 13.8 mg | 67.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.4 mg | 0.1 mg |
| Vitamin K | 335.1 mcg | 15.5 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 0.3 mg | 0.5 mg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Folate (B9) | 70.0 mcg | 97.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.0 mg | 0.7 mg |
| Choline | 0.3 mg | 44.3 mg |
| Betaine | 0.2 mg | ~ |
| Minerals | Mustard greens, frozen, cooked, boiled, drained, without salt | Cauliflower, raw |
|---|---|---|
| Calcium | 101.0 mg | 22.0 mg |
| Iron | 1.1 mg | 0.4 mg |
| Magnesium | 13.0 mg | 15.0 mg |
| Phosphorus | 24.0 mg | 44.0 mg |
| Potassium | 139.0 mg | 299.0 mg |
| Sodium | 25.0 mg | 30.0 mg |
| Zinc | 0.2 mg | 0.3 mg |
| Copper | 0.1 mg | 0.0 mg |
| Manganese | 0.3 mg | 0.2 mg |
| Selenium | 0.6 mcg | 0.6 mcg |
| Fluoride | ~ | 1.0 mcg |
| Sterols | Mustard greens, frozen, cooked, boiled, drained, without salt | Cauliflower, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 18.0 mg |
| Other | Mustard greens, frozen, cooked, boiled, drained, without salt | Cauliflower, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 0.6 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Mustard greens, frozen, cooked, boiled, drained, without salt or Cauliflower, raw?
Mustard greens, frozen, cooked, boiled, drained, without salt has fewer calories: 19 kcal for Mustard greens, frozen, cooked, boiled, drained, without salt vs 28 kcal for Cauliflower, raw per 100 g.
Which has more protein, Mustard greens, frozen, cooked, boiled, drained, without salt or Cauliflower, raw?
Mustard greens, frozen, cooked, boiled, drained, without salt has more protein: 2.3 g for Mustard greens, frozen, cooked, boiled, drained, without salt vs 1.6 g for Cauliflower, raw per 100 g.
Which has more fiber, Mustard greens, frozen, cooked, boiled, drained, without salt or Cauliflower, raw?
Mustard greens, frozen, cooked, boiled, drained, without salt has more fiber: 2.8 g for Mustard greens, frozen, cooked, boiled, drained, without salt vs 1.9 g for Cauliflower, raw per 100 g.
Is Mustard greens, frozen, cooked, boiled, drained, without salt or Cauliflower, raw healthier?
Mustard greens, frozen, cooked, boiled, drained, without salt is lower in calories, and Mustard greens, frozen, cooked, boiled, drained, without salt is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.