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Mustard Greens Raw vs. Spinach raw — In-Depth Nutrition Comparison

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What are the differences between Mustard Greens Raw and Spinach raw?

  • Mustard Greens Raw are higher in Vitamin C, yet Spinach raw is higher in Vitamin K, Folate, Vitamin A RAE, Iron, Magnesium, Vitamin B2, and Potassium.
  • Spinach raw's daily need coverage for Vitamin K is 188% more.
  • Mustard Greens Raw have 2 times more Vitamin C than Spinach raw. While Mustard Greens Raw have 70mg of Vitamin C, Spinach raw has only 28.1mg.

We used Mustard greens, raw and Spinach, raw types in this article.

Infographic

Mustard Greens Raw vs Spinach raw infographic
Infographic link

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 more Calcium +16.2%
Contains more Phosphorus +18.4%
Contains less Sodium -74.7%
Contains more Copper +26.9%
Contains more Iron +65.2%
Contains more Magnesium +146.9%
Contains more Potassium +45.3%
Contains more Zinc +112%
Contains more Selenium +11.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Calcium +16.2%
Contains more Phosphorus +18.4%
Contains less Sodium -74.7%
Contains more Copper +26.9%
Contains more Iron +65.2%
Contains more Magnesium +146.9%
Contains more Potassium +45.3%
Contains more Zinc +112%
Contains more Selenium +11.1%

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 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 Folate +1516.7%
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
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
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 Folate +1516.7%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +28.7%
Contains more Other +27.4%
Equal in Protein - 2.86
Equal in Fats - 0.39
Equal in Water - 91.4
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Carbs +28.7%
Contains more Other +27.4%
Equal in Protein - 2.86
Equal in Fats - 0.39
Equal in Water - 91.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -84.1%
Contains more Monounsaturated Fat +820%
Contains more Polyunsaturated fat +334.2%
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains less Saturated Fat -84.1%
Contains more Monounsaturated Fat +820%
Contains more Polyunsaturated fat +334.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Raw Spinach raw
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Spinach raw Opinion
Net carbs 1.47g 1.43g Mustard Greens Raw
Protein 2.86g 2.86g
Fats 0.42g 0.39g Mustard Greens Raw
Carbs 4.67g 3.63g Mustard Greens Raw
Calories 27kcal 23kcal Mustard Greens Raw
Fructose 0.15g Spinach raw
Sugar 1.32g 0.42g Spinach raw
Fiber 3.2g 2.2g Mustard Greens Raw
Calcium 115mg 99mg Mustard Greens Raw
Iron 1.64mg 2.71mg Spinach raw
Magnesium 32mg 79mg Spinach raw
Phosphorus 58mg 49mg Mustard Greens Raw
Potassium 384mg 558mg Spinach raw
Sodium 20mg 79mg Mustard Greens Raw
Zinc 0.25mg 0.53mg Spinach raw
Copper 0.165mg 0.13mg Mustard Greens Raw
Manganese 0.897mg Spinach raw
Selenium 0.9µg 1µg Spinach raw
Vitamin A 3024IU 9377IU Spinach raw
Vitamin A RAE 151µg 469µg Spinach raw
Vitamin E 2.01mg 2.03mg Spinach raw
Vitamin C 70mg 28.1mg Mustard Greens Raw
Vitamin B1 0.08mg 0.078mg Mustard Greens Raw
Vitamin B2 0.11mg 0.189mg Spinach raw
Vitamin B3 0.8mg 0.724mg Mustard Greens Raw
Vitamin B5 0.21mg 0.065mg Mustard Greens Raw
Vitamin B6 0.18mg 0.195mg Spinach raw
Folate 12µg 194µg Spinach raw
Vitamin K 257.5µg 482.9µg Spinach raw
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Saturated Fat 0.01g 0.063g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.01g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.165g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
102%
Mustard Greens Raw
181%
Spinach raw
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.9g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $1.2)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 59mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.053g)
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)
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.