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Mustard Greens vs Spinach - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Spinach
Spinach contains less Sugars (difference - 0.9g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $1.2)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.053g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 59mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mustard Greens Spinach
Lower in Sugars ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in vitamins Equal
Rich in minerals Equal
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mustard Greens Spinach
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
134
Mustard Greens
220
Spinach
Mineral Summary Score
21
Mustard Greens
30
Spinach

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +16.2%
Contains more Copper +26.9%
Contains more Phosphorus +18.4%
Contains less Sodium -74.7%
Contains more Iron +65.2%
Contains more Potassium +45.3%
Contains more Magnesium +146.9%
Contains more Zinc +112%
Contains more Calcium +16.2%
Contains more Copper +26.9%
Contains more Phosphorus +18.4%
Contains less Sodium -74.7%
Contains more Iron +65.2%
Contains more Potassium +45.3%
Contains more Magnesium +146.9%
Contains more Zinc +112%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +149.1%
Contains more Vitamin B3 +10.5%
Contains more Vitamin B5 +223.1%
Contains more Vitamin A +210.1%
Contains more Vitamin B2 +71.8%
Contains more Vitamin K +87.5%
Equal in Vitamin E - 2.03
Equal in Vitamin B1 - 0.078
Equal in Vitamin B3 - 0.724
Equal in Vitamin B6 - 0.195
Contains more Vitamin C +149.1%
Contains more Vitamin B3 +10.5%
Contains more Vitamin B5 +223.1%
Contains more Vitamin A +210.1%
Contains more Vitamin B2 +71.8%
Contains more Vitamin K +87.5%
Equal in Vitamin E - 2.03
Equal in Vitamin B1 - 0.078
Equal in Vitamin B3 - 0.724
Equal in Vitamin B6 - 0.195

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
17%
Mustard Greens
17%
Spinach
Carbohydrates
5%
Mustard Greens
4%
Spinach
Fats
2%
Mustard Greens
2%
Spinach

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mustard Greens Spinach Opinion
Calories 27 23 Mustard Greens
Protein 2.86 2.86
Fats 0.42 0.39 Mustard Greens
Vitamin C 70 28.1 Mustard Greens
Carbs 4.67 3.63 Mustard Greens
Cholesterol 0 0
Vitamin D 0 0
Iron 1.64 2.71 Spinach
Calcium 115 99 Mustard Greens
Potassium 384 558 Spinach
Magnesium 32 79 Spinach
Sugars 1.32 0.42 Mustard Greens
Fiber 3.2 2.2 Mustard Greens
Copper 0.165 0.13 Mustard Greens
Zinc 0.25 0.53 Spinach
Starch
Phosphorus 58 49 Mustard Greens
Sodium 20 79 Mustard Greens
Vitamin A 3024 9377 Spinach
Vitamin E 2.01 2.03 Spinach
Vitamin D 0 0
Vitamin B1 0.08 0.078 Mustard Greens
Vitamin B2 0.11 0.189 Spinach
Vitamin B3 0.8 0.724 Mustard Greens
Vitamin B5 0.21 0.065 Mustard Greens
Vitamin B6 0.18 0.195 Spinach
Vitamin B12 0 0
Vitamin K 257.5 482.9 Spinach
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.01 0.063 Mustard Greens
Monounsaturated Fat 0.092 0.01 Mustard Greens
Polyunsaturated fat 0.038 0.165 Spinach
Tryptophan 0.039 Spinach
Threonine 0.122 Spinach
Isoleucine 0.147 Spinach
Leucine 0.223 Spinach
Lysine 0.174 Spinach
Methionine 0.053 Spinach
Phenylalanine 0.129 Spinach
Valine 0.161 Spinach
Histidine 0.064 Spinach
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.