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  6. Mustard Greens vs. Spinach raw

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

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How are mustard Greens and spinach raw different?

  • Mustard Greens are richer in vitamin K and vitamin A, while spinach raw is higher in folate, iron, magnesium, potassium, vitamin B2, and vitamin B6.
  • Mustard Greens cover your daily need for vitamin K, 92% more than spinach raw.

Mustard greens, cooked, boiled, drained, without salt and Spinach, raw types were used in this article.

Infographic

Mustard Greens 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
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 +19.2%
Contains more CopperCopper +12.3%
Contains less SodiumSodium -88.6%
Contains more MagnesiumMagnesium +507.7%
Contains more PotassiumPotassium +244.4%
Contains more IronIron +211.5%
Contains more ZincZinc +140.9%
Contains more PhosphorusPhosphorus +16.7%
Contains more SeleniumSelenium +66.7%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 84% 0% 206% 36% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 94% 0% 156% 41% 20% 44% 14% 3.9% 45% 0% 1207% 146%
Contains more Vitamin AVitamin A +31.8%
Contains more Vitamin B5Vitamin B5 +84.6%
Contains more Vitamin KVitamin K +22.7%
Contains more Vitamin CVitamin C +11.1%
Contains more Vitamin EVitamin E +14%
Contains more Vitamin B1Vitamin B1 +90.2%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +67.2%
Contains more Vitamin B6Vitamin B6 +99%
Contains more FolateFolate +2055.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Spinach raw DV% diff.
Vitamin K 592.7µg 482.9µg 92%
Folate 9µg 194µg 46%
Manganese 0.897mg 39%
Iron 0.87mg 2.71mg 23%
Vitamin A 618µg 469µg 17%
Magnesium 13mg 79mg 16%
Potassium 162mg 558mg 12%
Vitamin B2 0.063mg 0.189mg 10%
Vitamin B6 0.098mg 0.195mg 7%
Vitamin C 25.3mg 28.1mg 3%
Zinc 0.22mg 0.53mg 3%
Sodium 9mg 79mg 3%
Vitamin B1 0.041mg 0.078mg 3%
Choline 0.4mg 19.3mg 3%
Calcium 118mg 99mg 2%
Copper 0.146mg 0.13mg 2%
Vitamin E 1.78mg 2.03mg 2%
Vitamin B3 0.433mg 0.724mg 2%
Protein 2.56g 2.86g 1%
Fiber 2g 2.2g 1%
Phosphorus 42mg 49mg 1%
Selenium 0.6µg 1µg 1%
Vitamin B5 0.12mg 0.065mg 1%
Polyunsaturated fat 0.046g 0.165g 1%
Calories 26kcal 23kcal 0%
Protein per 100 calories 9.8g 12g N/A
Calories per 10 g protein 102kcal 80kcal N/A
Weight per 100 calories 385g 435g N/A
Fats 0.47g 0.39g 0%
Net carbs 2.51g 1.43g N/A
Carbs 4.51g 3.63g 0%
Sugar 1.41g 0.42g N/A
Saturated fat 0.012g 0.063g 0%
Monounsaturated fat 0.11g 0.01g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 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 FatsFats +20.5%
Contains more CarbsCarbs +24.2%
Contains more ProteinProtein +11.7%
Contains more OtherOther +152.9%
~equal in Water ~91.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 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 -81%
Contains more Mono. FatMonounsaturated fat +1000%
Contains more Poly. FatPolyunsaturated fat +258.7%

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 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.