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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, 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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CalciumCalcium +16.2%
Contains more CopperCopper +26.9%
Contains more PhosphorusPhosphorus +18.4%
Contains less SodiumSodium -74.7%
Contains more MagnesiumMagnesium +146.9%
Contains more PotassiumPotassium +45.3%
Contains more IronIron +65.2%
Contains more ZincZinc +112%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 233% 181% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 563% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin CVitamin C +149.1%
Contains more Vitamin B5Vitamin B5 +223.1%
Contains more Vitamin AVitamin A +210.1%
Contains more Vitamin B2Vitamin B2 +71.8%
Contains more Vitamin KVitamin K +87.5%
Contains more FolateFolate +1516.7%
Contains more CholineCholine +3760%
~equal in Vitamin E ~2.03mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg
~equal in Vitamin B3 ~0.724mg
~equal in Vitamin B6 ~0.195mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 CarbsCarbs +28.7%
Contains more OtherOther +27.4%
~equal in Protein ~2.86g
~equal in Fats ~0.39g
~equal in Water ~91.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated Fat: Sat. Fat 0.01 g
Monounsaturated Fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
26% 4% 69%
Saturated Fat: Sat. Fat 0.063 g
Monounsaturated Fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains less Sat. FatSaturated Fat -84.1%
Contains more Mono. FatMonounsaturated Fat +820%
Contains more Poly. FatPolyunsaturated 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
Calories 27kcal 23kcal Mustard Greens Raw
Protein 2.86g 2.86g
Fats 0.42g 0.39g Mustard Greens Raw
Vitamin C 70mg 28.1mg Mustard Greens Raw
Net carbs 1.47g 1.43g Mustard Greens Raw
Carbs 4.67g 3.63g Mustard Greens Raw
Magnesium 32mg 79mg Spinach raw
Calcium 115mg 99mg Mustard Greens Raw
Potassium 384mg 558mg Spinach raw
Iron 1.64mg 2.71mg Spinach raw
Sugar 1.32g 0.42g Spinach raw
Fiber 3.2g 2.2g Mustard Greens Raw
Copper 0.165mg 0.13mg Mustard Greens Raw
Zinc 0.25mg 0.53mg Spinach raw
Phosphorus 58mg 49mg Mustard Greens Raw
Sodium 20mg 79mg Mustard Greens Raw
Vitamin A 3024IU 9377IU Spinach raw
Vitamin A 151µg 469µg Spinach raw
Vitamin E 2.01mg 2.03mg Spinach raw
Manganese 0.897mg Spinach raw
Selenium 0.9µg 1µg Spinach 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
Vitamin K 257.5µg 482.9µg Spinach raw
Folate 12µg 194µg Spinach raw
Choline 0.5mg 19.3mg 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
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
Fructose 0.15g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Spinach raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
94%
Mustard Greens Raw
168%
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.