How the diets react
Diet Ratings
Mustard greens contain ~0.5g net carbs per 100g. Excellent cruciferous leafy green with high fiber, nutrients, and virtually no carb impact on ketosis.
Whole plant food with no processing. Excellent source of calcium, vitamins K, A, and C. Fully vegan-compliant and nutrient-dense.
Cruciferous leafy green, unprocessed, nutrient-dense, low carb, available to hunter-gatherers. Excellent paleo staple with no anti-nutrient concerns.
Nutrient-dense leafy green with high vitamin K, calcium, and antioxidants. Fits Mediterranean emphasis on abundant vegetable consumption. Can be sautéed with olive oil and garlic.
Leafy green vegetable, plant-derived. All vegetables are excluded from carnivore diet. No animal products present.
Mustard greens are whole, unprocessed leafy vegetables with no excluded ingredients. Fully compliant and nutrient-dense.
Mustard greens are low-FODMAP at all reasonable serving sizes per Monash University. Low in fructans, GOS, lactose, and polyols. Excellent leafy green choice.
Dark leafy green, exceptional source of calcium, potassium, magnesium, fiber, and vitamins A, C, K. Minimal sodium. Core DASH vegetable.
Excellent low-glycemic leafy green (~0.5g net carbs per cup). Very high in polyphenols, glucosinolates, and anti-inflammatory compounds. Ideal for Zone vegetable servings. Supports anti-inflammatory focus. Nutrient-dense and unlimited portion potential.
Cruciferous leafy green with exceptional anti-inflammatory profile. High in vitamins K, C, A, and folate. Rich in glucosinolates and polyphenols. Supports detoxification and reduces systemic inflammation. Nutrient density is outstanding.
Excellent GLP-1 food. High water content (~91%), low calorie (~36 cal per cup cooked), ~3.2g fiber per cup, ~3.2g protein per cup (high for a vegetable), minimal fat. Nutrient-dense (calcium, vitamins A/C/K, iron). Easy to digest. Supports all seven priority criteria.
Controversy Index
Score range: 1–10/10. Higher controversy = more disagreement between diets.