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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 RAE, 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.

Infographic

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 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 102% 57% 22% 50% 11% 15% 44%
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%

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 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

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Spinach Opinion
Net carbs 1.47g 1.43g Mustard Greens
Protein 2.86g 2.86g
Fats 0.42g 0.39g Mustard Greens
Carbs 4.67g 3.63g Mustard Greens
Calories 27kcal 23kcal Mustard Greens
Starch g g
Fructose g 0.15g Spinach
Sugar 1.32g 0.42g Spinach
Fiber 3.2g 2.2g Mustard Greens
Calcium 115mg 99mg Mustard Greens
Iron 1.64mg 2.71mg Spinach
Magnesium 32mg 79mg Spinach
Phosphorus 58mg 49mg Mustard Greens
Potassium 384mg 558mg Spinach
Sodium 20mg 79mg Mustard Greens
Zinc 0.25mg 0.53mg Spinach
Copper 0.165mg 0.13mg Mustard Greens
Vitamin A 3024IU 9377IU Spinach
Vitamin E 2.01mg 2.03mg Spinach
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 70mg 28.1mg Mustard Greens
Vitamin B1 0.08mg 0.078mg Mustard Greens
Vitamin B2 0.11mg 0.189mg Spinach
Vitamin B3 0.8mg 0.724mg Mustard Greens
Vitamin B5 0.21mg 0.065mg Mustard Greens
Vitamin B6 0.18mg 0.195mg Spinach
Folate 12µg 194µg Spinach
Vitamin B12 0µg 0µg
Vitamin K 257.5µg 482.9µg Spinach
Tryptophan mg 0.039mg Spinach
Threonine mg 0.122mg Spinach
Isoleucine mg 0.147mg Spinach
Leucine mg 0.223mg Spinach
Lysine mg 0.174mg Spinach
Methionine mg 0.053mg Spinach
Phenylalanine mg 0.129mg Spinach
Valine mg 0.161mg Spinach
Histidine mg 0.064mg Spinach
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.01g 0.063g Mustard Greens
Monounsaturated Fat 0.092g 0.01g Mustard Greens
Polyunsaturated fat 0.038g 0.165g Spinach

Which food is preferable for your diet?

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

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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

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.

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.