Group
leaf
Edible parts
Seedling leaves and stems, raw
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 54 kJ / 13 kcal | 1% |
| Protein | 1.6 g | 3% |
| Carbohydrate | 0.4 g | <1% |
| Natural sugars | 0.4 g | <1% |
| Fat | 0.6 g | 1% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 1.1 g |
| Monounsaturated fat | 0.2 g |
| Polyunsaturated fat | 0.2 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 215 µg RE | 27% |
| Vitamin C | 33 mg | 41% |
| Vitamin E | 0.7 mg | 6% |
| Vitamin K | 88 µg | 117% |
| Folate | 60 µg | 30% |
| Thiamin (B1) | 0.04 mg | 4% |
| Riboflavin (B2) | 0.04 mg | 3% |
| Niacin (B3) | 1 mg | 6% |
| Vitamin B6 | 0.15 mg | 11% |
| Calcium | 50 mg | 6% |
| Iron | 1 mg | 7% |
| Magnesium | 22 mg | 6% |
| Potassium | 110 mg | 6% |
| Zinc | 0.3 mg | 3% |
| Copper | 0.01 mg | 1% |
| Phosphorus | 33 mg | 5% |
| Sodium | 19 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Mustard and cress, raw (CoFID 2021 13-297). Nutrients the row does not report are left blank.
Prep notes
Mixed seedlings, raw.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Mustard and cress is listed in Thrive’s plant atlas under leaf. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Seedling leaves and stems, raw.