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Mustard Greens vs Spinach - In-Depth Nutrition Comparison

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What are the differences between Mustard Greens and Spinach?

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

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

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Mustard Greens vs Spinach 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 35% 34% 23% 56% 7% 25% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 30% 50% 57% 44% 15% 22% 11%
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%

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 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 Vitamin K +87.5%
Contains more Folate +1516.7%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 234% 182% 41% 0% 20% 26% 15% 13% 42% 0% 644% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 94% 563% 41% 0% 20% 44% 14% 4% 45% 0% 1208% 146%
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 Vitamin K +87.5%
Contains more Folate +1516.7%
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 and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
102
Mustard Greens
181
Spinach
Mineral Summary Score
30
Mustard Greens
41
Spinach

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 food.
Protein
17%
Mustard Greens
17%
Spinach
Carbohydrates
5%
Mustard Greens
4%
Spinach
Fats
2%
Mustard Greens
2%
Spinach

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mustard Greens Spinach
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Spinach
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Spinach Opinion
Calories 27 23 Mustard Greens
Protein 2.86 2.86
Fats 0.42 0.39 Mustard Greens
Vitamin C 70 28.1 Mustard Greens
Carbs 4.67 3.63 Mustard Greens
Cholesterol 0 0
Vitamin D 0 0
Iron 1.64 2.71 Spinach
Calcium 115 99 Mustard Greens
Potassium 384 558 Spinach
Magnesium 32 79 Spinach
Sugar 1.32 0.42 Spinach
Fiber 3.2 2.2 Mustard Greens
Copper 0.165 0.13 Mustard Greens
Zinc 0.25 0.53 Spinach
Starch
Phosphorus 58 49 Mustard Greens
Sodium 20 79 Mustard Greens
Vitamin A 3024 9377 Spinach
Vitamin E 2.01 2.03 Spinach
Vitamin D 0 0
Vitamin B1 0.08 0.078 Mustard Greens
Vitamin B2 0.11 0.189 Spinach
Vitamin B3 0.8 0.724 Mustard Greens
Vitamin B5 0.21 0.065 Mustard Greens
Vitamin B6 0.18 0.195 Spinach
Vitamin B12 0 0
Vitamin K 257.5 482.9 Spinach
Folate 12 194 Spinach
Trans Fat 0 0
Saturated Fat 0.01 0.063 Mustard Greens
Monounsaturated Fat 0.092 0.01 Mustard Greens
Polyunsaturated fat 0.038 0.165 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
Fructose 0.15 Spinach

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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