Mustard vs. Spinach — In-Depth Nutrition Comparison

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The main differences between mustard and spinach

Mustard is richer in selenium, yet spinach is richer in vitamin K, vitamin A, folate, iron, manganese, vitamin B6, vitamin B2, and vitamin E.
Daily need coverage for vitamin K for spinach is 410% higher.
Mustard contains 22 times more selenium than spinach. Mustard contains 33.5µg of selenium, while spinach contains 1.5µg.
Spinach contains less sodium.

Food types used in this article are Mustard, prepared, yellow and Spinach, cooked, boiled, drained, without salt.

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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.

Mustard

Spinach

Contains more PhosphorusPhosphorus	+92.9%
Contains more SeleniumSelenium	+2133.3%

Contains more MagnesiumMagnesium	+81.3%
Contains more CalciumCalcium	+115.9%
Contains more PotassiumPotassium	+206.6%
Contains more IronIron	+121.7%
Contains more CopperCopper	+135.1%
Contains more ZincZinc	+18.8%
Contains less SodiumSodium	-93.7%
Contains more ManganeseManganese	+121.6%

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.

Mustard

Spinach

Contains more Vitamin B1Vitamin B1	+86.3%
Contains more Vitamin B3Vitamin B3	+15.3%
Contains more Vitamin B5Vitamin B5	+75.2%

Contains more Vitamin CVitamin C	+3166.7%
Contains more Vitamin AVitamin A	+10380%
Contains more Vitamin EVitamin E	+477.8%
Contains more Vitamin B2Vitamin B2	+237.1%
Contains more Vitamin B6Vitamin B6	+245.7%
Contains more Vitamin KVitamin K	+35157.1%
Contains more FolateFolate	+1985.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	1.4µg	493.6µg	410%
Vitamin A	5µg	524µg	58%
Selenium	33.5µg	1.5µg	58%
Sodium	1104mg	70mg	45%
Folate	7µg	146µg	35%
Iron	1.61mg	3.57mg	25%
Manganese	0.422mg	0.935mg	22%
Vitamin B2	0.07mg	0.236mg	13%
Vitamin B6	0.07mg	0.242mg	13%
Vitamin C	0.3mg	9.8mg	11%
Copper	0.074mg	0.174mg	11%
Vitamin E	0.36mg	2.08mg	11%
Magnesium	48mg	87mg	9%
Potassium	152mg	466mg	9%
Calcium	63mg	136mg	7%
Phosphorus	108mg	56mg	7%
Vitamin B1	0.177mg	0.095mg	7%
Fiber	4g	2.4g	6%
Fats	3.34g	0.26g	5%
Monounsaturated fat	2.182g	0.006g	5%
Polyunsaturated fat	0.774g	0.109g	4%
Calories	60kcal	23kcal	2%
Protein	3.74g	2.97g	2%
Vitamin B5	0.254mg	0.145mg	2%
Carbs	5.83g	3.75g	1%
Zinc	0.64mg	0.76mg	1%
Saturated fat	0.214g	0.043g	1%
Protein per 100 calories	6.2g	13g	N/A
Calories per 10 g protein	160kcal	77kcal	N/A
Weight per 100 calories	167g	435g	N/A
Unsaturated / Saturated Fat ratio	14	2.7	N/A
Net carbs	1.83g	1.35g	N/A
Sugar	0.92g	0.43g	N/A
Starch	0.64g		0%
Vitamin B3	0.565mg	0.49mg	0%
Trans fat	0.009g	0g	N/A
Choline	22.4mg	19.7mg	0%
Tryptophan	0.009mg	0.04mg	0%
Threonine	0.167mg	0.127mg	0%
Isoleucine	0.146mg	0.152mg	0%
Leucine	0.292mg	0.231mg	0%
Lysine	0.264mg	0.182mg	0%
Methionine	0.076mg	0.055mg	0%
Phenylalanine	0.161mg	0.134mg	0%
Valine	0.189mg	0.168mg	0%
Histidine	0.119mg	0.066mg	0%
Fructose	0.23g		0%
Omega-3 - ALA	0.373g		N/A
Omega-3 - Eicosatrienoic acid	0.018g		N/A
Omega-6 - Eicosadienoic acid	0.01g		N/A
Omega-6 - Linoleic acid	0.358g		N/A