Mustard Vs Lettuce: Everything You Need To Know
What To Know
- Lettuce, on the other hand, is a good source of vitamin K, but it provides less than 20% of the daily recommended intake.
- One cup of mustard greens provides about 30% of the daily recommended intake of vitamin A, while one cup of lettuce provides about 10% of the daily recommended intake.
- Has a mild flavor that makes it a versatile ingredient in a variety of dishes, such as sandwiches, wraps, and tacos.
When it comes to leafy greens, mustard and lettuce are two popular choices. Both vegetables offer a range of health benefits, but they also have some key differences. In this blog post, we’ll take a closer look at mustard vs. lettuce, comparing their nutritional content, health benefits, and culinary uses.
Nutritional Content
Mustard and lettuce have similar calorie content, with 1 cup of raw mustard greens containing about 20 calories and 1 cup of raw lettuce containing about 15 calories. However, mustard greens are a much richer source of vitamins and minerals.
Vitamin K: Mustard greens are an excellent source of vitamin K, which is essential for blood clotting and bone health. One cup of mustard greens provides over 100% of the daily recommended intake of vitamin K. Lettuce, on the other hand, is a good source of vitamin K, but it provides less than 20% of the daily recommended intake.
Vitamin C: Mustard greens are also a good source of vitamin C, which is an antioxidant that helps protect cells from damage. One cup of mustard greens provides about 20% of the daily recommended intake of vitamin C. Lettuce is a poor source of vitamin C, providing less than 5% of the daily recommended intake.
Vitamin A: Both mustard greens and lettuce are good sources of vitamin A, which is important for vision, immune function, and skin health. One cup of mustard greens provides about 30% of the daily recommended intake of vitamin A, while one cup of lettuce provides about 10% of the daily recommended intake.
Calcium: Mustard greens are a good source of calcium, which is essential for bone health. One cup of mustard greens provides about 10% of the daily recommended intake of calcium. Lettuce is a poor source of calcium, providing less than 5% of the daily recommended intake.
Iron: Mustard greens are a good source of iron, which is essential for red blood cell production. One cup of mustard greens provides about 10% of the daily recommended intake of iron. Lettuce is a poor source of iron, providing less than 5% of the daily recommended intake.
Health Benefits
Both mustard greens and lettuce offer a range of health benefits.
Mustard greens:
- May help reduce the risk of chronic diseases, such as heart disease and cancer, due to their high antioxidant content.
- May help improve bone health due to their high calcium content.
- May help reduce inflammation due to their anti-inflammatory compounds.
Lettuce:
- May help improve digestion due to its high fiber content.
- May help reduce the risk of chronic diseases, such as heart disease and cancer, due to its antioxidant content.
- May help promote hydration due to its high water content.
Culinary Uses
Mustard greens and lettuce have different culinary uses.
Mustard greens:
- Can be eaten raw in salads or cooked in a variety of dishes, such as soups, stews, and stir-fries.
- Have a slightly bitter taste that can be balanced with other ingredients, such as sweet fruits or tangy dressings.
Lettuce:
- Is most commonly eaten raw in salads.
- Has a mild flavor that makes it a versatile ingredient in a variety of dishes, such as sandwiches, wraps, and tacos.
- Can also be cooked, but it is more delicate than mustard greens.
Which One Is Better?
Whether mustard greens or lettuce is better depends on your individual needs and preferences. If you are looking for a leafy green that is packed with nutrients, mustard greens are the better choice. If you are looking for a leafy green with a mild flavor that is easy to digest, lettuce is the better choice.
Mustard vs. Lettuce: A Summary
| Nutrient | Mustard Greens | Lettuce |
| — | — | — |
| Calories | 20 per cup | 15 per cup |
| Vitamin K | Excellent source | Good source |
| Vitamin C | Good source | Poor source |
| Vitamin A | Good source | Good source |
| Calcium | Good source | Poor source |
| Iron | Good source | Poor source |
| Health Benefits | May help reduce the risk of chronic diseases, improve bone health, and reduce inflammation | May help improve digestion, reduce the risk of chronic diseases, and promote hydration |
| Culinary Uses | Can be eaten raw or cooked | Most commonly eaten raw |
Which One Should You Choose?
The best way to decide which leafy green is right for you is to try both and see which one you prefer. Both mustard greens and lettuce are healthy and nutritious options, so you can’t go wrong with either one.
Frequently Asked Questions
1. Are mustard greens and lettuce related?
No, mustard greens and lettuce are not related. Mustard greens belong to the Brassicaceae family, while lettuce belongs to the Asteraceae family.
2. Which leafy green is more nutritious?
Mustard greens are more nutritious than lettuce. They are a richer source of vitamins, minerals, and antioxidants.
3. Can I eat mustard greens and lettuce together?
Yes, you can eat mustard greens and lettuce together. They make a great combination in salads, sandwiches, and wraps.
4. How do I store mustard greens and lettuce?
Mustard greens and lettuce should be stored in the refrigerator in a plastic bag. They will last for about 3-5 days.
5. Can I freeze mustard greens and lettuce?
Yes, you can freeze mustard greens and lettuce. However, they will lose some of their nutrients when frozen.