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  6. Mustard spinach, (tendergreen), raw vs. Cabbage

Mustard spinach, (tendergreen), raw vs. Cabbage — In-Depth Nutrition Comparison

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Summary of differences between mustard spinach, (tendergreen), raw and cabbage

  • Cabbage has less vitamin B6, vitamin A, vitamin C, folate, calcium, iron, manganese, potassium, and copper than mustard spinach, (tendergreen), raw.
  • Mustard spinach, (tendergreen), raw covers your daily need for vitamin B6, 11760% more than cabbage.
  • Mustard spinach, (tendergreen), raw has 101 times more vitamin A than cabbage. While mustard spinach, (tendergreen), raw has 9900IU of vitamin A, cabbage has only 98IU.

These are the specific foods used in this comparison Mustard spinach, (tendergreen), raw and Cabbage, raw.

Infographic

Mustard spinach, (tendergreen), raw vs Cabbage 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" 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 7.9% 63% 40% 56% 25% 4.6% 12% 2.7% 53% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 12% 15% 18% 6.3% 4.9% 11% 2.3% 21% 1.6%
Contains more CalciumCalcium +425%
Contains more PotassiumPotassium +164.1%
Contains more IronIron +219.1%
Contains more CopperCopper +294.7%
Contains more ManganeseManganese +154.4%
Contains more SeleniumSelenium +166.7%
Contains less SodiumSodium -14.3%
~equal in Magnesium ~12mg
~equal in Zinc ~0.18mg
~equal in Phosphorus ~26mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 433% 165% 0% 0% 17% 21% 13% 11% 35308% 0% 0% 119% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 122% 1.7% 3% 0% 15% 9.2% 4.4% 13% 29% 0% 190% 32% 5.8%
Contains more Vitamin CVitamin C +255.2%
Contains more Vitamin AVitamin A +9800%
Contains more Vitamin B1Vitamin B1 +11.5%
Contains more Vitamin B2Vitamin B2 +132.5%
Contains more Vitamin B3Vitamin B3 +189.7%
Contains more Vitamin B6Vitamin B6 +123287.1%
Contains more FolateFolate +269.8%
Contains more Vitamin B5Vitamin B5 +19.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard spinach, (tendergreen), raw Cabbage DV% diff.
Vitamin B6 153mg 0.124mg 11760%
Vitamin C 130mg 36.6mg 104%
Vitamin K 76µg 63%
Vitamin A 495µg 5µg 54%
Folate 159µg 43µg 29%
Calcium 210mg 40mg 17%
Iron 1.5mg 0.47mg 13%
Manganese 0.407mg 0.16mg 11%
Potassium 449mg 170mg 8%
Copper 0.075mg 0.019mg 6%
Vitamin B2 0.093mg 0.04mg 4%
Vitamin B3 0.678mg 0.234mg 3%
Choline 10.7mg 2%
Protein 2.2g 1.28g 2%
Fructose 1.45g 2%
Vitamin B5 0.178mg 0.212mg 1%
Selenium 0.8µg 0.3µg 1%
Vitamin B1 0.068mg 0.061mg 1%
Vitamin E 0.15mg 1%
Fiber 2.8g 2.5g 1%
Carbs 3.9g 5.8g 1%
Calories 22kcal 25kcal 0%
Fats 0.3g 0.1g 0%
Net carbs 1.1g 3.3g N/A
Magnesium 11mg 12mg 0%
Sugar 3.2g N/A
Zinc 0.17mg 0.18mg 0%
Phosphorus 28mg 26mg 0%
Sodium 21mg 18mg 0%
Saturated fat 0.015g 0.034g 0%
Monounsaturated fat 0.138g 0.017g 0%
Polyunsaturated fat 0.057g 0.017g 0%
Tryptophan 0.011mg 0%
Threonine 0.035mg 0%
Isoleucine 0.03mg 0%
Leucine 0.041mg 0%
Lysine 0.044mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.032mg 0%
Valine 0.042mg 0%
Histidine 0.022mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 92%
Protein: 2.2 g
Fats: 0.3 g
Carbs: 3.9 g
Water: 92.2 g
Other: 1.4 g
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Contains more ProteinProtein +71.9%
Contains more FatsFats +200%
Contains more OtherOther +118.8%
Contains more CarbsCarbs +48.7%
~equal in Water ~92.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.057 g
50% 25% 25%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains less Sat. FatSaturated fat -55.9%
Contains more Mono. FatMonounsaturated fat +711.8%
Contains more Poly. FatPolyunsaturated fat +235.3%

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 spinach, (tendergreen), raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168438/nutrients
  2. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.