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  6. Mustard Greens vs. Spinach

Mustard Greens vs. Spinach — In-Depth Nutrition Comparison

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How are Mustard Greens and Spinach different?

  • Mustard Greens is higher in Vitamin K, Vitamin C, and Vitamin A RAE, however, Spinach is richer in Folate, Iron, Magnesium, Vitamin B2, Vitamin B6, and Potassium.
  • Daily need coverage for Vitamin K from Mustard Greens is 83% higher.
  • Mustard Greens contains 3 times more Vitamin C than Spinach. While Mustard Greens contains 25.3mg of Vitamin C, Spinach contains only 9.8mg.

Mustard greens, cooked, boiled, drained, without salt and Spinach, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Mustard Greens vs Spinach 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.
Mustard Greens
Mustard Greens
1
:
9
Spinach
Spinach
Contains less Sodium -87.1%
Contains more Calcium +15.3%
Contains more Iron +310.3%
Contains more Magnesium +569.2%
Contains more Phosphorus +33.3%
Contains more Potassium +187.7%
Contains more Zinc +245.5%
Contains more Copper +19.2%
Contains more Selenium +150%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains less Sodium -87.1%
Contains more Calcium +15.3%
Contains more Iron +310.3%
Contains more Magnesium +569.2%
Contains more Phosphorus +33.3%
Contains more Potassium +187.7%
Contains more Zinc +245.5%
Contains more Copper +19.2%
Contains more Selenium +150%

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 Greens
Mustard Greens
3
:
7
Spinach
Spinach
Contains more Vitamin A +18%
Contains more Vitamin C +158.2%
Contains more Vitamin K +20.1%
Contains more Vitamin E +16.9%
Contains more Vitamin B1 +131.7%
Contains more Vitamin B2 +274.6%
Contains more Vitamin B3 +13.2%
Contains more Vitamin B5 +20.8%
Contains more Vitamin B6 +146.9%
Contains more Folate +1522.2%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin A +18%
Contains more Vitamin C +158.2%
Contains more Vitamin K +20.1%
Contains more Vitamin E +16.9%
Contains more Vitamin B1 +131.7%
Contains more Vitamin B2 +274.6%
Contains more Vitamin B3 +13.2%
Contains more Vitamin B5 +20.8%
Contains more Vitamin B6 +146.9%
Contains more Folate +1522.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
3
:
2
Spinach
Spinach
Contains more Fats +80.8%
Contains more Carbs +20.3%
Contains more Protein +16%
Contains more Other +166.2%
Equal in Water - 91.21
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Fats +80.8%
Contains more Carbs +20.3%
Contains more Protein +16%
Contains more Other +166.2%
Equal in Water - 91.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Spinach
Spinach
Contains less Saturated Fat -72.1%
Contains more Monounsaturated Fat +1733.3%
Contains more Polyunsaturated fat +137%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -72.1%
Contains more Monounsaturated Fat +1733.3%
Contains more Polyunsaturated fat +137%

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 Spinach
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Spinach Opinion
Net carbs 2.51g 1.35g Mustard Greens
Protein 2.56g 2.97g Spinach
Fats 0.47g 0.26g Mustard Greens
Carbs 4.51g 3.75g Mustard Greens
Calories 26kcal 23kcal Mustard Greens
Sugar 1.41g 0.43g Spinach
Fiber 2g 2.4g Spinach
Calcium 118mg 136mg Spinach
Iron 0.87mg 3.57mg Spinach
Magnesium 13mg 87mg Spinach
Phosphorus 42mg 56mg Spinach
Potassium 162mg 466mg Spinach
Sodium 9mg 70mg Mustard Greens
Zinc 0.22mg 0.76mg Spinach
Copper 0.146mg 0.174mg Spinach
Manganese 0.935mg Spinach
Selenium 0.6µg 1.5µg Spinach
Vitamin A 12370IU 10481IU Mustard Greens
Vitamin A RAE 618µg 524µg Mustard Greens
Vitamin E 1.78mg 2.08mg Spinach
Vitamin C 25.3mg 9.8mg Mustard Greens
Vitamin B1 0.041mg 0.095mg Spinach
Vitamin B2 0.063mg 0.236mg Spinach
Vitamin B3 0.433mg 0.49mg Spinach
Vitamin B5 0.12mg 0.145mg Spinach
Vitamin B6 0.098mg 0.242mg Spinach
Folate 9µg 146µg Spinach
Vitamin K 592.7µg 493.6µg Mustard Greens
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.012g 0.043g Mustard Greens
Monounsaturated Fat 0.11g 0.006g Mustard Greens
Polyunsaturated fat 0.046g 0.109g 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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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
201%
Mustard Greens
183%
Spinach
Minerals Daily Need Coverage Score
17%
Mustard Greens
52%
Spinach

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.98g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $1.2)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 61mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.031g)
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)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/nutrients
  2. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.