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  6. Mustard Greens vs. Spirulina

Mustard Greens vs. Spirulina — In-Depth Nutrition Comparison

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What are the differences between Mustard Greens and Spirulina?

  • Mustard Greens is higher in Vitamin K, Vitamin A RAE, Vitamin C, Calcium, Vitamin E , and Fiber, yet Spirulina is higher in Copper, Iron, Vitamin B2, and Vitamin B1.
  • Mustard Greens's daily need coverage for Vitamin K is 492% more.
  • Mustard Greens has 206 times more Vitamin A RAE than Spirulina. While Mustard Greens has 618µg of Vitamin A RAE, Spirulina has only 3µg.

We used Mustard greens, cooked, boiled, drained, without salt and Seaweed, spirulina, raw types in this article.

Infographic

Mustard Greens vs Spirulina 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
5
:
5
Spirulina
Spirulina
Contains more Calcium +883.3%
Contains more Phosphorus +281.8%
Contains more Potassium +27.6%
Contains less Sodium -90.8%
Contains more Iron +220.7%
Contains more Magnesium +46.2%
Contains more Copper +308.9%
Contains more Selenium +16.7%
Equal in Zinc - 0.2
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Contains more Calcium +883.3%
Contains more Phosphorus +281.8%
Contains more Potassium +27.6%
Contains less Sodium -90.8%
Contains more Iron +220.7%
Contains more Magnesium +46.2%
Contains more Copper +308.9%
Contains more Selenium +16.7%
Equal in Zinc - 0.2

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
5
:
4
Spirulina
Spirulina
Contains more Vitamin A +21989.3%
Contains more Vitamin E +263.3%
Contains more Vitamin C +2711.1%
Contains more Vitamin B6 +188.2%
Contains more Vitamin K +23608%
Contains more Vitamin B1 +441.5%
Contains more Vitamin B2 +442.9%
Contains more Vitamin B3 +176.2%
Contains more Vitamin B5 +170.8%
Equal in Folate - 9
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%
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
Contains more Vitamin A +21989.3%
Contains more Vitamin E +263.3%
Contains more Vitamin C +2711.1%
Contains more Vitamin B6 +188.2%
Contains more Vitamin K +23608%
Contains more Vitamin B1 +441.5%
Contains more Vitamin B2 +442.9%
Contains more Vitamin B3 +176.2%
Contains more Vitamin B5 +170.8%
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
4
:
1
Spirulina
Spirulina
Contains more Fats +20.5%
Contains more Carbs +86.4%
Contains more Other +13.3%
Contains more Protein +131.3%
Equal in Water - 90.67
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
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more Fats +20.5%
Contains more Carbs +86.4%
Contains more Other +13.3%
Contains more Protein +131.3%
Equal in Water - 90.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Spirulina
Spirulina
Contains less Saturated Fat -91.1%
Contains more Monounsaturated Fat +223.5%
Contains more Polyunsaturated fat +130.4%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Contains less Saturated Fat -91.1%
Contains more Monounsaturated Fat +223.5%
Contains more Polyunsaturated fat +130.4%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Spirulina Opinion
Net carbs 2.51g 2.02g Mustard Greens
Protein 2.56g 5.92g Spirulina
Fats 0.47g 0.39g Mustard Greens
Carbs 4.51g 2.42g Mustard Greens
Calories 26kcal 26kcal
Sugar 1.41g 0.3g Spirulina
Fiber 2g 0.4g Mustard Greens
Calcium 118mg 12mg Mustard Greens
Iron 0.87mg 2.79mg Spirulina
Magnesium 13mg 19mg Spirulina
Phosphorus 42mg 11mg Mustard Greens
Potassium 162mg 127mg Mustard Greens
Sodium 9mg 98mg Mustard Greens
Zinc 0.22mg 0.2mg Mustard Greens
Copper 0.146mg 0.597mg Spirulina
Manganese 0.186mg Spirulina
Selenium 0.6µg 0.7µg Spirulina
Vitamin A 12370IU 56IU Mustard Greens
Vitamin A RAE 618µg 3µg Mustard Greens
Vitamin E 1.78mg 0.49mg Mustard Greens
Vitamin C 25.3mg 0.9mg Mustard Greens
Vitamin B1 0.041mg 0.222mg Spirulina
Vitamin B2 0.063mg 0.342mg Spirulina
Vitamin B3 0.433mg 1.196mg Spirulina
Vitamin B5 0.12mg 0.325mg Spirulina
Vitamin B6 0.098mg 0.034mg Mustard Greens
Folate 9µg 9µg
Vitamin K 592.7µg 2.5µg Mustard Greens
Tryptophan 0.096mg Spirulina
Threonine 0.306mg Spirulina
Isoleucine 0.331mg Spirulina
Leucine 0.509mg Spirulina
Lysine 0.312mg Spirulina
Methionine 0.118mg Spirulina
Phenylalanine 0.286mg Spirulina
Valine 0.362mg Spirulina
Histidine 0.112mg Spirulina
Saturated Fat 0.012g 0.135g Mustard Greens
Monounsaturated Fat 0.11g 0.034g Mustard Greens
Polyunsaturated fat 0.046g 0.106g Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Spirulina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
Low Glycemic Index diet ok

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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
18%
Spirulina
Minerals Daily Need Coverage Score
17%
Mustard Greens
38%
Spirulina

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 1.11g)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 32)
Which food is cheaper?
Spirulina
Spirulina is cheaper (difference - $1.4)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 89mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.123g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.