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Spinach vs Mustard Greens - 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.
Spinach Mustard Greens
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
Spinach Mustard Greens
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
220
Spinach
134
Mustard Greens
Mineral Summary Score
30
Spinach
21
Mustard Greens

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 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%
Contains more Calcium +16.2%
Contains more Copper +26.9%
Contains more Phosphorus +18.4%
Contains less Sodium -74.7%

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 A +210.1%
Contains more Vitamin B2 +71.8%
Contains more Vitamin K +87.5%
Contains more Vitamin C +149.1%
Contains more Vitamin B3 +10.5%
Contains more Vitamin B5 +223.1%
Equal in Vitamin E - 2.01
Equal in Vitamin B1 - 0.08
Equal in Vitamin B6 - 0.18
Contains more Vitamin A +210.1%
Contains more Vitamin B2 +71.8%
Contains more Vitamin K +87.5%
Contains more Vitamin C +149.1%
Contains more Vitamin B3 +10.5%
Contains more Vitamin B5 +223.1%
Equal in Vitamin E - 2.01
Equal in Vitamin B1 - 0.08
Equal in Vitamin B6 - 0.18

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%
Spinach
17%
Mustard Greens
Carbohydrates
4%
Spinach
5%
Mustard Greens
Fats
2%
Spinach
2%
Mustard Greens

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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 Spinach Mustard Greens Opinion
Calories 23 27 Mustard Greens
Protein 2.86 2.86
Fats 0.39 0.42 Mustard Greens
Vitamin C 28.1 70 Mustard Greens
Carbs 3.63 4.67 Mustard Greens
Cholesterol 0 0
Vitamin D 0 0
Iron 2.71 1.64 Spinach
Calcium 99 115 Mustard Greens
Potassium 558 384 Spinach
Magnesium 79 32 Spinach
Sugars 0.42 1.32 Mustard Greens
Fiber 2.2 3.2 Mustard Greens
Copper 0.13 0.165 Mustard Greens
Zinc 0.53 0.25 Spinach
Starch
Phosphorus 49 58 Mustard Greens
Sodium 79 20 Mustard Greens
Vitamin A 9377 3024 Spinach
Vitamin E 2.03 2.01 Spinach
Vitamin D 0 0
Vitamin B1 0.078 0.08 Mustard Greens
Vitamin B2 0.189 0.11 Spinach
Vitamin B3 0.724 0.8 Mustard Greens
Vitamin B5 0.065 0.21 Mustard Greens
Vitamin B6 0.195 0.18 Spinach
Vitamin B12 0 0
Vitamin K 482.9 257.5 Spinach
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.063 0.01 Mustard Greens
Monounsaturated Fat 0.01 0.092 Mustard Greens
Polyunsaturated fat 0.165 0.038 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.