"We are dedicated to cruelty-free living through a vegetarian - vegan lifestyle. Let no animal suffer or die that we may live!"
(Mustard Greens) The mustard greens in this full-sized photo are approximately two-thirds actual
size. Mustard greens have a distinctive, strong, bold taste. Because
of this strong taste, we prefer cooking them with other greens to get a variety
of flavors. Choose mustard greens that are crisp (not wilting) and that do
not have brown tips on the leaves. See the nutritional chart below for
raw and cooked mustard greens.
NDB No: 11270
Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
1 cup, chopped ------- 56.0 g |
---|---|---|---|---|---|
Proximates | |||||
Water |
g
|
90.80
|
9
|
1.004
|
50.848
|
Energy |
kcal
|
26
|
0
|
|
14.560
|
Energy |
kj
|
109
|
0
|
|
61.040
|
Protein |
g
|
2.70
|
1
|
|
1.512
|
Total lipid (fat) |
g
|
0.20
|
1
|
|
0.112
|
Carbohydrate, by difference |
g
|
4.90
|
0
|
|
2.744
|
Fiber, total dietary |
g
|
3.3
|
0
|
|
1.848
|
Ash |
g
|
1.40
|
0
|
|
0.784
|
Minerals | |||||
Calcium, Ca |
mg
|
103
|
2
|
|
57.680
|
Iron, Fe |
mg
|
1.46
|
2
|
|
0.818
|
Magnesium, Mg |
mg
|
32
|
2
|
|
17.920
|
Phosphorus, P |
mg
|
43
|
2
|
|
24.080
|
Potassium, K |
mg
|
354
|
9
|
27.282
|
198.240
|
Sodium, Na |
mg
|
25
|
9
|
7.302
|
14.000
|
Zinc, Zn |
mg
|
0.20
|
0
|
|
0.112
|
Copper, Cu |
mg
|
0.147
|
0
|
|
0.082
|
Manganese, Mn |
mg
|
0.480
|
0
|
|
0.269
|
Selenium, Se |
mcg
|
0.9
|
0
|
|
0.504
|
Vitamins | |||||
Vitamin C, total ascorbic acid |
mg
|
70.0
|
1
|
|
39.200
|
Thiamin |
mg
|
0.080
|
1
|
|
0.045
|
Riboflavin |
mg
|
0.110
|
1
|
|
0.062
|
Niacin |
mg
|
0.800
|
1
|
|
0.448
|
Pantothenic acid |
mg
|
0.210
|
0
|
|
0.118
|
Vitamin B-6 |
mg
|
0.180
|
0
|
|
0.101
|
Folate, total |
mcg
|
187
|
0
|
|
104.720
|
Folic acid |
mcg
|
0
|
0
|
|
0.000
|
Folate, food |
mcg
|
187
|
0
|
|
104.720
|
Folate, DFE |
mcg_DFE
|
187
|
0
|
|
104.720
|
Vitamin B-12 |
mcg
|
0.00
|
0
|
|
0.000
|
Vitamin A, IU |
IU
|
5300
|
1
|
|
2968.000
|
Vitamin A, RE |
mcg_RE
|
530
|
1
|
|
296.800
|
Vitamin E |
mg_ATE
|
2.010
|
0
|
|
1.126
|
Lipids | |||||
Fatty acids, total saturated |
g
|
0.010
|
0
|
|
0.006
|
4:0 |
g
|
0.000
|
0
|
|
0.000
|
6:0 |
g
|
0.000
|
0
|
|
0.000
|
8:0 |
g
|
0.000
|
0
|
|
0.000
|
10:0 |
g
|
0.000
|
0
|
|
0.000
|
12:0 |
g
|
0.000
|
0
|
|
0.000
|
14:0 |
g
|
0.000
|
0
|
|
0.000
|
16:0 |
g
|
0.005
|
0
|
|
0.003
|
18:0 |
g
|
0.002
|
0
|
|
0.001
|
Fatty acids, total monounsaturated |
g
|
0.092
|
0
|
|
0.052
|
16:1 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
18:1 undifferentiated |
g
|
0.015
|
0
|
|
0.008
|
20:1 |
g
|
0.019
|
0
|
|
0.011
|
22:1 undifferentiated |
g
|
0.058
|
0
|
|
0.032
|
Fatty acids, total polyunsaturated |
g
|
0.038
|
0
|
|
0.021
|
18:2 undifferentiated |
g
|
0.020
|
0
|
|
0.011
|
18:3 undifferentiated |
g
|
0.018
|
0
|
|
0.010
|
18:4 |
g
|
0.000
|
0
|
|
0.000
|
20:4 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
20:5 n-3 |
g
|
0.000
|
0
|
|
0.000
|
22:5 n-3 |
g
|
0.000
|
0
|
|
0.000
|
22:6 n-3 |
g
|
0.000
|
0
|
|
0.000
|
Cholesterol |
mg
|
0
|
0
|
|
0.000
|
Amino acids | |||||
Tryptophan |
g
|
0.030
|
2
|
|
0.017
|
Threonine |
g
|
0.072
|
2
|
|
0.040
|
Isoleucine |
g
|
0.098
|
2
|
|
0.055
|
Leucine |
g
|
0.083
|
2
|
|
0.046
|
Lysine |
g
|
0.123
|
2
|
|
0.069
|
Methionine |
g
|
0.025
|
2
|
|
0.014
|
Cystine |
g
|
0.040
|
1
|
|
0.022
|
Phenylalanine |
g
|
0.072
|
2
|
|
0.040
|
Tyrosine |
g
|
0.143
|
1
|
|
0.080
|
Valine |
g
|
0.105
|
2
|
|
0.059
|
Arginine |
g
|
0.197
|
1
|
|
0.110
|
Histidine |
g
|
0.048
|
1
|
|
0.027
|
USDA Nutrient Database for Standard Reference, Release 14 (July 2001)
NDB No: 11271
Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
1 cup, chopped ------- 140.0 g |
---|---|---|---|---|---|
Proximates | |||||
Water |
g
|
94.46
|
0
|
|
132.244
|
Energy |
kcal
|
15
|
0
|
|
21.000
|
Energy |
kj
|
63
|
0
|
|
88.200
|
Protein |
g
|
2.26
|
1
|
|
3.164
|
Total lipid (fat) |
g
|
0.24
|
1
|
|
0.336
|
Carbohydrate, by difference |
g
|
2.10
|
0
|
|
2.940
|
Fiber, total dietary |
g
|
2.0
|
0
|
|
2.800
|
Ash |
g
|
0.94
|
1
|
|
1.316
|
Minerals | |||||
Calcium, Ca |
mg
|
74
|
1
|
|
103.600
|
Iron, Fe |
mg
|
0.70
|
1
|
|
0.980
|
Magnesium, Mg |
mg
|
15
|
1
|
|
21.000
|
Phosphorus, P |
mg
|
41
|
1
|
|
57.400
|
Potassium, K |
mg
|
202
|
0
|
|
282.800
|
Sodium, Na |
mg
|
16
|
1
|
|
22.400
|
Zinc, Zn |
mg
|
0.11
|
0
|
|
0.154
|
Copper, Cu |
mg
|
0.084
|
0
|
|
0.118
|
Manganese, Mn |
mg
|
0.274
|
0
|
|
0.384
|
Selenium, Se |
mcg
|
0.6
|
0
|
|
0.840
|
Vitamins | |||||
Vitamin C, total ascorbic acid |
mg
|
25.3
|
0
|
|
35.420
|
Thiamin |
mg
|
0.041
|
0
|
|
0.057
|
Riboflavin |
mg
|
0.063
|
0
|
|
0.088
|
Niacin |
mg
|
0.433
|
0
|
|
0.606
|
Pantothenic acid |
mg
|
0.120
|
0
|
|
0.168
|
Vitamin B-6 |
mg
|
0.098
|
0
|
|
0.137
|
Folate, total |
mcg
|
73
|
0
|
|
102.200
|
Folic acid |
mcg
|
0
|
0
|
|
0.000
|
Folate, food |
mcg
|
73
|
0
|
|
102.200
|
Folate, DFE |
mcg_DFE
|
73
|
0
|
|
102.200
|
Vitamin B-12 |
mcg
|
0.00
|
0
|
|
0.000
|
Vitamin A, IU |
IU
|
3031
|
0
|
|
4243.400
|
Vitamin A, RE |
mcg_RE
|
303
|
0
|
|
424.200
|
Vitamin E |
mg_ATE
|
2.010
|
0
|
|
2.814
|
Lipids | |||||
Fatty acids, total saturated |
g
|
0.012
|
0
|
|
0.017
|
4:0 |
g
|
0.000
|
0
|
|
0.000
|
6:0 |
g
|
0.000
|
0
|
|
0.000
|
8:0 |
g
|
0.000
|
0
|
|
0.000
|
10:0 |
g
|
0.000
|
0
|
|
0.000
|
12:0 |
g
|
0.000
|
0
|
|
0.000
|
14:0 |
g
|
0.000
|
0
|
|
0.000
|
16:0 |
g
|
0.006
|
0
|
|
0.008
|
18:0 |
g
|
0.002
|
0
|
|
0.003
|
Fatty acids, total monounsaturated |
g
|
0.110
|
0
|
|
0.154
|
16:1 undifferentiated |
g
|
0.001
|
0
|
|
0.001
|
18:1 undifferentiated |
g
|
0.018
|
0
|
|
0.025
|
20:1 |
g
|
0.023
|
0
|
|
0.032
|
22:1 undifferentiated |
g
|
0.069
|
0
|
|
0.097
|
Fatty acids, total polyunsaturated |
g
|
0.046
|
0
|
|
0.064
|
18:2 undifferentiated |
g
|
0.024
|
0
|
|
0.034
|
18:3 undifferentiated |
g
|
0.022
|
0
|
|
0.031
|
18:4 |
g
|
0.000
|
0
|
|
0.000
|
20:4 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
20:5 n-3 |
g
|
0.000
|
0
|
|
0.000
|
22:5 n-3 |
g
|
0.000
|
0
|
|
0.000
|
22:6 n-3 |
g
|
0.000
|
0
|
|
0.000
|
Cholesterol |
mg
|
0
|
0
|
|
0.000
|
Amino acids | |||||
Tryptophan |
g
|
0.025
|
0
|
|
0.035
|
Threonine |
g
|
0.060
|
0
|
|
0.084
|
Isoleucine |
g
|
0.082
|
0
|
|
0.115
|
Leucine |
g
|
0.069
|
0
|
|
0.097
|
Lysine |
g
|
0.103
|
0
|
|
0.144
|
Methionine |
g
|
0.021
|
0
|
|
0.029
|
Cystine |
g
|
0.034
|
0
|
|
0.048
|
Phenylalanine |
g
|
0.060
|
0
|
|
0.084
|
Tyrosine |
g
|
0.119
|
0
|
|
0.167
|
Valine |
g
|
0.088
|
0
|
|
0.123
|
Arginine |
g
|
0.165
|
0
|
|
0.231
|
Histidine |
g
|
0.040
|
0
|
|
0.056
|
USDA Nutrient Database for Standard Reference, Release 14 (July 2001)
Return to: Ingredients Description and Photos
The above recipe is in keeping with God's creation intent (Genesis 1:29-31): 'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so. God saw all that he had made, and it was very good.' (NIV) Let no animal suffer or die that we may live!