The difference between collard greens and mustard greens
Leafy green vegetables are widely known for their health benefits, as they are high in vitamins, minerals, and fiber while being low in calories. As you explore your options for incorporating leafy greens into your diet, you may come across collard greens and mustard greens. While they share some similarities, such as being green and nutritious, there are notable differences between the two.
Collard Greens
Collard greens are a member of the Brassica family, which also includes cabbage, kale, and chard. They are large, thick leafy greens that can grow up to 2 feet tall. The name “collard” comes from the Greek word “colewort,” which means wild cabbage. Collard greens are available year-round in most supermarkets.
When choosing collard greens, look for bunches that are deep, rich green with no dried edges or holes. Conventionally grown collard greens are often sprayed with insecticides, so opt for organic varieties. If organic options are not available, be sure to wash the leaves well, preferably with a vinegar-water solution, to remove any residue.
Collard greens are known for their sulfur-rich compounds called glucosinolates, which have been linked to several health benefits, including immune support and cancer prevention. They are also rich in vitamins and minerals, including vitamin K, vitamin A, vitamin C, vitamin B9 (folate), manganese, and calcium. In addition, collard greens provide phytonutrients and antioxidants that support overall health and help fight disease.
Mustard Greens
Mustard greens, although a member of the Brassica family like collard greens, are considered an herb. They have a distinctive and strong flavor that points to their strong nutritional profile. Mustard greens begin as seeds, which are commonly known for their potential to create mustard condiments. The leaves of mustard greens can be eaten at various stages of growth and are packed with flavor and nutrients.
Mustard greens are relatively easy to grow and can be found in local grocery stores or specialty health food stores. Many people also like to sprout mustard greens and eat them as sprouts, similar to alfalfa or broccoli sprouts. As the seeds grow, the leaves become larger and offer a robust flavor.
Like collard greens, mustard greens are rich in vitamins and minerals. They contain vitamin K, vitamin A, vitamin C, vitamin B9 (folate), manganese, and calcium. Mustard greens have also been studied for their potential to prevent cancer and reduce oxidative stress. They contain chlorophyll, which helps cleanse the body internally, and glutathione, a peptide that aids in fat processing and liver function.
Nutritional Comparison
Both collard greens and mustard greens are highly nutritious and can be incorporated into salads, sautés, or juices. Here is a comparison of their nutritional values per 1 cup of raw, chopped greens:
Collard greens:
- Calories: 10.8
- Fat: 0.2 grams
- Carbohydrates: 2.0 grams
- Sugar: 0.2 grams
- Dietary fiber: 1.3 grams
- Protein: 0.9 grams
- Vitamin K: 230% of Daily Value
- Vitamin 48% of Daily Value
- Vitamin C: 21% of Daily Value
- Vitamin B9 (Folate): 15% of the Daily Value
- Manganese: 5% of the Daily Value
- Calcium: 5% of the Daily Value
Mustard Greens:
- Calories: 14.6
- Fat: 0.1 grams
- Carbohydrates: 2.7 grams
- Sugar: 0.9 grams
- Dietary fiber: 1.8 grams
- Protein: 1.5 grams
- Vitamin K: 348% of Daily Value
- Vitamin 118% of Daily Value
- Vitamin C: 65% of Daily Value
- Vitamin B9 (Folate): 26% of the Daily Value
- Manganese: 13% of Daily Value
- Calcium: 6% of Daily Value
While this comparison is not exhaustive, it highlights the impressive nutrient content of both collard greens and mustard greens. Vitamin K supports bone health, vitamin A helps maintain youthful skin and eyes, vitamin C boosts the immune system, and folate contributes to blood and bone health. Both greens provide phytonutrients, antioxidants, and other compounds that promote overall well-being and help protect against various diseases.
Using Collard and Mustard Greens
While collard greens and mustard greens have different flavors, they can be used in similar ways in a variety of recipes. Here are some ideas for incorporating these greens into your meals:
Using Collard Greens and Mustard Greens Raw:
- Chop the greens and add them to salads for an extra nutritional boost.
- Make a green wrap by substituting kale or mustard greens for tortillas or bread.
- Blend greens into smoothies for a refreshing and nutritious drink.
Cook collard greens and mustard greens:
- Saute the greens with garlic and olive oil for an easy and flavorful side dish.
- Add the greens to soups or stews for added texture and nutrition.
- Steam the greens and serve as a nutritious side dish.
- Stir-fry the greens with other vegetables and protein for a healthy and vibrant stir-fry.
It’s important to note that cooking greens can reduce their volume, so consider using larger quantities when cooking. In addition, both collard and mustard greens pair well with a variety of flavors and ingredients, such as onions, garlic, lemon juice, and spices. Feel free to experiment with different seasonings and cooking methods to find your favorite way to enjoy these nutritious greens.
Conclusion
In conclusion, collard greens and mustard greens are both nutritious leafy greens that offer a number of health benefits. While collard greens belong to the cabbage family and have a milder flavor, mustard greens are considered an herb and have a stronger flavor. Both greens are rich in vitamins, minerals, phytonutrients, and antioxidants that support overall health and well-being.
Incorporating collard greens and mustard greens into your diet can provide a variety of nutrients while adding flavor and texture to your meals. Whether you enjoy them raw in salads or add them to cooked dishes, these greens are a versatile and nutritious addition to any diet. Explore different recipes and cooking methods to discover the flavors and preparations that suit your palate.
FAQS
What is the difference between collard greens and mustard greens?
Collard greens are part of the cabbage family, while mustard greens are considered an herb. They have different flavors and belong to different plant families.
Are collard greens and mustard greens available year-round?
Yes, collard greens and mustard greens are generally available year-round in most supermarkets and specialty health food stores.
What are the nutritional benefits of kale and mustard greens?
Both collard greens and mustard greens are very nutritious. They are rich in vitamins such as vitamin K, vitamin A, vitamin C, and vitamin B9 (folate), as well as minerals such as manganese and calcium. They also contain phytonutrients and antioxidants that support overall health.
Can collard greens and mustard greens be eaten raw?
Yes, both collard greens and mustard greens can be eaten raw. They can be chopped and added to salads or used as a wrap substitute. However, the strong flavor of mustard greens may be more suitable for those who enjoy bolder flavors.
What are some popular ways to cook collard greens and mustard greens?
Collard greens and mustard greens can be cooked in a variety of ways. They can be sautéed with garlic and olive oil, added to soups or stews, steamed as a side dish, or stir-fried with other vegetables and proteins. Experimenting with different seasonings and cooking techniques can help you discover your favorite flavors and textures.
How can collard greens and mustard greens be incorporated into a healthy diet?
Collard greens and mustard greens can be incorporated into a healthy diet by adding them to salads, smoothies, soups, stir-fries, or as a side dish. Their versatility allows for creative and nutritious meal options. It’s important to consider personal taste preferences and cooking methods to fully enjoy the benefits of these leafy greens.