Spinach raw vs. Mustard — In-Depth Nutrition Comparison
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Summary of differences between spinach raw and mustard
- Spinach raw has more vitamin K, vitamin A, folate, vitamin C, manganese, iron, potassium, and vitamin E; however, mustard is higher in selenium.
- Spinach raw covers your daily need for vitamin K, 401% more than mustard.
- Spinach raw has 94 times more vitamin C than mustard. While spinach raw has 28.1mg of vitamin C, mustard has only 0.3mg.
- Spinach raw has less sodium.
These are the specific foods used in this comparison Spinach, raw and Mustard, prepared, yellow.
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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.
| Contains more MagnesiumMagnesium | +64.6% |
| Contains more CalciumCalcium | +57.1% |
| Contains more PotassiumPotassium | +267.1% |
| Contains more IronIron | +68.3% |
| Contains more CopperCopper | +75.7% |
| Contains less SodiumSodium | -92.8% |
| Contains more ManganeseManganese | +112.6% |
| Contains more ZincZinc | +20.8% |
| Contains more PhosphorusPhosphorus | +120.4% |
| Contains more SeleniumSelenium | +3250% |
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.
| Contains more Vitamin CVitamin C | +9266.7% |
| Contains more Vitamin AVitamin A | +9280% |
| Contains more Vitamin EVitamin E | +463.9% |
| Contains more Vitamin B2Vitamin B2 | +170% |
| Contains more Vitamin B3Vitamin B3 | +28.1% |
| Contains more Vitamin B6Vitamin B6 | +178.6% |
| Contains more Vitamin KVitamin K | +34392.9% |
| Contains more FolateFolate | +2671.4% |
| Contains more Vitamin B1Vitamin B1 | +126.9% |
| Contains more Vitamin B5Vitamin B5 | +290.8% |
| Contains more CholineCholine | +16.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 1.4µg | 401% |
| Selenium | 1µg | 33.5µg | 59% |
| Vitamin A | 469µg | 5µg | 52% |
| Folate | 194µg | 7µg | 47% |
| Sodium | 79mg | 1104mg | 45% |
| Vitamin C | 28.1mg | 0.3mg | 31% |
| Manganese | 0.897mg | 0.422mg | 21% |
| Iron | 2.71mg | 1.61mg | 14% |
| Potassium | 558mg | 152mg | 12% |
| Vitamin E | 2.03mg | 0.36mg | 11% |
| Vitamin B6 | 0.195mg | 0.07mg | 10% |
| Vitamin B2 | 0.189mg | 0.07mg | 9% |
| Phosphorus | 49mg | 108mg | 8% |
| Vitamin B1 | 0.078mg | 0.177mg | 8% |
| Magnesium | 79mg | 48mg | 7% |
| Fiber | 2.2g | 4g | 7% |
| Copper | 0.13mg | 0.074mg | 6% |
| Monounsaturated fat | 0.01g | 2.182g | 5% |
| Fats | 0.39g | 3.34g | 5% |
| Vitamin B5 | 0.065mg | 0.254mg | 4% |
| Calcium | 99mg | 63mg | 4% |
| Polyunsaturated fat | 0.165g | 0.774g | 4% |
| Calories | 23kcal | 60kcal | 2% |
| Protein | 2.86g | 3.74g | 2% |
| Saturated fat | 0.063g | 0.214g | 1% |
| Choline | 19.3mg | 22.4mg | 1% |
| Vitamin B3 | 0.724mg | 0.565mg | 1% |
| Zinc | 0.53mg | 0.64mg | 1% |
| Carbs | 3.63g | 5.83g | 1% |
| Net carbs | 1.43g | 1.83g | N/A |
| Sugar | 0.42g | 0.92g | N/A |
| Starch | 0.64g | 0% | |
| Trans fat | 0g | 0.009g | N/A |
| Tryptophan | 0.039mg | 0.009mg | 0% |
| Threonine | 0.122mg | 0.167mg | 0% |
| Isoleucine | 0.147mg | 0.146mg | 0% |
| Leucine | 0.223mg | 0.292mg | 0% |
| Lysine | 0.174mg | 0.264mg | 0% |
| Methionine | 0.053mg | 0.076mg | 0% |
| Phenylalanine | 0.129mg | 0.161mg | 0% |
| Valine | 0.161mg | 0.189mg | 0% |
| Histidine | 0.064mg | 0.119mg | 0% |
| Fructose | 0.15g | 0.23g | 0% |
| Omega-3 - ALA | 0.373g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | |
| Omega-6 - Linoleic acid | 0.358g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
3.74 g
Fats:
3.34 g
Carbs:
5.83 g
Water:
83.72 g
Other:
3.37 g
| Contains more ProteinProtein | +30.8% |
| Contains more FatsFats | +756.4% |
| Contains more CarbsCarbs | +60.6% |
| Contains more OtherOther | +95.9% |
~equal in
Water
~83.72g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
0.214 g
Monounsaturated fat:
Mono. Fat
2.182 g
Polyunsaturated fat:
Poly. Fat
0.774 g
| Contains less Sat. FatSaturated fat | -70.6% |
| Contains more Mono. FatMonounsaturated fat | +21720% |
| Contains more Poly. FatPolyunsaturated fat | +369.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
Starch:
0.64 g
Sucrose:
0.21 g
Glucose:
0.47 g
Fructose:
0.23 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +200% |
| Contains more GlucoseGlucose | +327.3% |
| Contains more FructoseFructose | +53.3% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g