Mustard Greens vs. Spirulina — In-Depth Nutrition Comparison
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What are the differences between Mustard Greens and Spirulina?
- Mustard Greens is higher in Vitamin K, Vitamin A RAE, Vitamin C, Calcium, Vitamin E , and Fiber, yet Spirulina is higher in Copper, Iron, Vitamin B2, and Vitamin B1.
- Mustard Greens's daily need coverage for Vitamin K is 492% more.
- Mustard Greens has 206 times more Vitamin A RAE than Spirulina. While Mustard Greens has 618µg of Vitamin A RAE, Spirulina has only 3µg.
We used Mustard greens, cooked, boiled, drained, without salt and Seaweed, spirulina, raw types in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+883.3%
Contains
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Phosphorus
+281.8%
Contains
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Potassium
+27.6%
Contains
less
Sodium
-90.8%
Contains
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Iron
+220.7%
Contains
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Magnesium
+46.2%
Contains
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Copper
+308.9%
Contains
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Selenium
+16.7%
Equal in Zinc - 0.2
Contains
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Calcium
+883.3%
Contains
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Phosphorus
+281.8%
Contains
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Potassium
+27.6%
Contains
less
Sodium
-90.8%
Contains
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Iron
+220.7%
Contains
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Magnesium
+46.2%
Contains
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Copper
+308.9%
Contains
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Selenium
+16.7%
Equal in Zinc - 0.2
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin A
+21989.3%
Contains
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Vitamin E
+263.3%
Contains
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Vitamin C
+2711.1%
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Vitamin B6
+188.2%
Contains
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Vitamin K
+23608%
Contains
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Vitamin B1
+441.5%
Contains
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Vitamin B2
+442.9%
Contains
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Vitamin B3
+176.2%
Contains
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Vitamin B5
+170.8%
Equal in Folate - 9
Contains
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Vitamin A
+21989.3%
Contains
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Vitamin E
+263.3%
Contains
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Vitamin C
+2711.1%
Contains
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Vitamin B6
+188.2%
Contains
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Vitamin K
+23608%
Contains
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Vitamin B1
+441.5%
Contains
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Vitamin B2
+442.9%
Contains
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Vitamin B3
+176.2%
Contains
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Vitamin B5
+170.8%
Equal in Folate - 9
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+20.5%
Contains
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Carbs
+86.4%
Contains
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Other
+13.3%
Contains
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Protein
+131.3%
Equal in Water - 90.67
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
Protein:
5.92 g
Fats:
0.39 g
Carbs:
2.42 g
Water:
90.67 g
Other:
0.6 g
Contains
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Fats
+20.5%
Contains
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Carbs
+86.4%
Contains
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Other
+13.3%
Contains
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Protein
+131.3%
Equal in Water - 90.67
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-91.1%
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Monounsaturated Fat
+223.5%
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Polyunsaturated fat
+130.4%
Saturated Fat:
0.012 g
Monounsaturated Fat:
0.11 g
Polyunsaturated fat:
0.046 g
Saturated Fat:
0.135 g
Monounsaturated Fat:
0.034 g
Polyunsaturated fat:
0.106 g
Contains
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Saturated Fat
-91.1%
Contains
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Monounsaturated Fat
+223.5%
Contains
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Polyunsaturated fat
+130.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sugar | |||
Lower in Glycemic Index | |||
Lower in price | |||
Lower in Sodium | |||
Lower in Saturated Fat | |||
Lower in Cholesterol | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 2.51g | 2.02g | |
Protein | 2.56g | 5.92g | |
Fats | 0.47g | 0.39g | |
Carbs | 4.51g | 2.42g | |
Calories | 26kcal | 26kcal | |
Sugar | 1.41g | 0.3g | |
Fiber | 2g | 0.4g | |
Calcium | 118mg | 12mg | |
Iron | 0.87mg | 2.79mg | |
Magnesium | 13mg | 19mg | |
Phosphorus | 42mg | 11mg | |
Potassium | 162mg | 127mg | |
Sodium | 9mg | 98mg | |
Zinc | 0.22mg | 0.2mg | |
Copper | 0.146mg | 0.597mg | |
Manganese | 0.186mg | ||
Selenium | 0.6µg | 0.7µg | |
Vitamin A | 12370IU | 56IU | |
Vitamin A RAE | 618µg | 3µg | |
Vitamin E | 1.78mg | 0.49mg | |
Vitamin C | 25.3mg | 0.9mg | |
Vitamin B1 | 0.041mg | 0.222mg | |
Vitamin B2 | 0.063mg | 0.342mg | |
Vitamin B3 | 0.433mg | 1.196mg | |
Vitamin B5 | 0.12mg | 0.325mg | |
Vitamin B6 | 0.098mg | 0.034mg | |
Folate | 9µg | 9µg | |
Vitamin K | 592.7µg | 2.5µg | |
Tryptophan | 0.096mg | ||
Threonine | 0.306mg | ||
Isoleucine | 0.331mg | ||
Leucine | 0.509mg | ||
Lysine | 0.312mg | ||
Methionine | 0.118mg | ||
Phenylalanine | 0.286mg | ||
Valine | 0.362mg | ||
Histidine | 0.112mg | ||
Saturated Fat | 0.012g | 0.135g | |
Monounsaturated Fat | 0.11g | 0.034g | |
Polyunsaturated fat | 0.046g | 0.106g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | Equal | |
Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
201%
18%
Minerals Daily Need Coverage Score
17%
38%
Comparison summary
Which food is lower in Sugar?
Spirulina is lower in Sugar (difference - 1.11g)
Which food is lower in glycemic index?
Spirulina is lower in glycemic index (difference - 32)
Which food is cheaper?
Spirulina is cheaper (difference - $1.4)
Which food contains less Sodium?
Mustard Greens contains less Sodium (difference - 89mg)
Which food is lower in Saturated Fat?
Mustard Greens is lower in Saturated Fat (difference - 0.123g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.