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. Kale also contains more iron than collard greens, offering 1.14 milligrams of the mineral per 1-cup serving -- much more than the 0.07 milligrams found in an equivalent serving of collard greens. Mustard greens are considered an herb and part of the mustard family of plants whose seeds are used to create the condiment mustard. Since it seems that many of these greens can often be used interchangeably in recipes, try new types of greens as you make salads, soups, omelets, pasta and simple side dishes. Collard greens has 18 percent more calcium per serving of kale and double the amount of protein and iron. Part of HuffPost Wellness. Blanching the greens before adding to the slow cooker helps remove the natural bitterness. Tables below show us that there is 0.42g/100g of fats in mustard greens leaves and 0.93g/100g in kale. Infographic. Mustard spinach, or komatsuma, belongs to the cruciferous family that includes cabbage and broccoli. Meanwhile, bring a large pot of water to a boil. Mix them or eat them separately to enjoy their powerful tastes. Collard greens contain 771 micrograms of vitamin A and 34.6 milligrams of vitamin C per 1-cup serving. Spinach. (Note: saute time will vary depending on greens.). The Greens That are Better Than Kale. Mineral comparison score is based on the number of minerals by which one or the other food is richer. In this case difference is about 55 %. The essential guide to taking care of your mind and body, 1 medium yellow onion, halved and thinly sliced, Juice and zest of 1 small lemon (2 tablespoons juice), 6 cups chopped dark leafy greens of choice, 1 (15-ounce) can cannellini or other white beans, drained, 1/2 teaspoon fresh rosemary, minced or 1/4 teaspoon crushed dried rosemary, 1/4 teaspoon freshly ground black pepper, or to taste, 1/4 teaspoon hot pepper sauce, or to taste. Regardless, I've decided to compare kale to other dark leafy greens that may not be getting the recognition they deserve, specifically: collard greens, Swiss chard and mustard greens. ©2020 Verizon Media. Saute until the onion is fully softened, about 8 minutes. Privacy Policy. Kale is a member of the Brassica family of cruciferous vegetables, which includes cabbage, Brussels sprouts, and collard greens, among others. When an equal weight of each green is compared, spinach has more of most minerals, but both greens are good sources of several nutrients. Recipes that include kale are popping up all over the place, making you wonder how we survived without it. Bottom line: Yes, kale is very nutritious. 1 medium yellow onion, halved and thinly sliced. Gai lan: Also know as Chinese broccoli, it … You … The amounts of calcium, vitamin K and magnesium found in these greens could also suggest that they may be beneficial for bone health. 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. Well, for one, much like kale, the leaves are packed with nutrients and antioxidants. And mustard greens holds its own by having the least amount of calories and slightly more protein and calcium than kale. How many calories do mustard greens leaves have. Spinach and kale offer a similar amount of several nutrients, but there are some differences as well. Ready to experiment? See tables below to compare kale with mustard greens leaves in details. Juice and zest of 1 small lemon (2 tablespoons juice) 1 teaspoon sea salt, or to taste. Mineral Comparison. Below is a recipe from a friend, Jackie Newgent, who is a nutritionist and chef. I have yet to have a batch of bitter greens when cooked this way. 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 %. 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. Kale and collard greens make a flavorful team in this stir-fry dish. From kale to collard, greens are back in fashion. This green vegetable isn’t just a superfood full of nutrients like vitamin K, magnesium, … More From U.S. News: How to Be a Better Example for Your Kids 5 Great Diets for the Whole Family Easiest Diets to Follow. 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. But so are lots of other greens that, in my opinion, deserve more attention. Packed with nutrients and antioxidants, mustard greens have a peppery taste that adds dimension to any dish. Collards vs. Kale: Why Only One Supergreen Is a Superstar In the midst of the kale craze, the reasons some nutritious greens get the cold shoulder may … Add mustard greens and kale. Kale. Why? This recipe yields the best tasting greens I have ever eaten! Collards vs Kale – Nutrition Face-Off Published: February 3, 2019. There are five kale varieties that are classified according to the leaf type; curly-leaved, plain-leaved, Rape kale, leaf and spear and CavoloNeru also known as Tuscan Cabbage , black cabbage, Tuscan Kale, Lacinato and dinosaur kale. 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. In kale is more carbohydrates than in mustard greens leaves. You'll want to include mustard greens as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. Collard greens and kale have much more in common than just their green color. Collard greens has 18 percent more calcium per serving of kale and double the amount of protein and iron. But there's one kind that could use a little more love, and that's mustard greens. 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. Copy infographic link Copy. 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. 6 cups chopped dark leafy greens of … 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. At first glance, you can see that in kale is more calories than in mustard greens leaves. Increase the heat to high and bring just to a boil. You can use our Veggie Advisor for help in figuring out your best cruciferous vegetable … It tastes bitter to me. In this study, broccoli sprouts and red radish sprouts were the ultimate anti-cancer champions, but also kale sprouts showed significant anti-cancer potential. In kale is more fats than in mustard greens leaves. Keri Gans, MS, RDN, CDN, is a registered dietitian/nutritionist, media personality, spokesperson, and author of The Small Change Diet. 1 bunch mustard greens; 1 bunch kale 1 to 2 tablespoons olive oil 1 medium onion (chopped) 12 to 16 ounces andouille or Cajun-style sausage (sliced) 1 teaspoon Cajun seasoning blend 1/4 teaspoon ground black pepper 1/2 cup broth (chicken or vegetable) or water 2 … Add the onion, 1 tablespoon of lemon juice and 1/4 teaspoon of the salt. Collard Greens Vs. Kale – If you are fond of eating greens but are tired of eating the traditional options, you may consider switching to the new-age fame called kale and a contemporary favorite called kale.. Collard Greens Vs. Kale. Garlic, Greens and White Bean Soup (Serves 7), In a stockpot, heat the oil over medium heat. All rights reserved. The leaves of Kale are much tougher and their stems stronger than that of Mustard greens. Cook for 2 minutes. Like beets, turnips are good for more than their roots. Place the greens in a food processor and process until very finely chopped. 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. Try swapping in mustard greens where you might use other leafy go-tos, like chard, spinach or kale. (Recipe adapted with permission from "1,000 Low-Calorie Recipes" by Jackie Newgent, RDN, CDN.). They're all rich in antioxidants, which means they may all provide a range of health benefits, including decreased risk of certain cancers and cardiovascular disease, lower cholesterol and reduced prevalence of age-related macular degeneration. A staple side dish in Southern cuisine, collard greens are notable for their heartiness. Their greens are packed with … Adjust seasoning. Kale Competitors: How Do Other Greens Stack Up? At a minimum, we recommend 3/4 cup of cruciferous vegetables on a daily basis. 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