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

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What are the differences between Spinach raw and Mustard Greens Raw?

  • Spinach raw is higher in Vitamin K, Folate, Vitamin A RAE, Iron, Magnesium, Vitamin B2, and Potassium, yet Mustard Greens Raw are higher in Vitamin C.
  • Spinach raw's daily need coverage for Vitamin K is 188% more.
  • Spinach raw has 39 times more Choline than Mustard Greens Raw. While Spinach raw has 19.3mg of Choline, Mustard Greens Raw have only 0.5mg.

We used Spinach, raw and Mustard greens, raw types in this article.

Infographic

Spinach raw vs Mustard Greens 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.
Contains more Iron +65.2%
Contains more Magnesium +146.9%
Contains more Potassium +45.3%
Contains more Zinc +112%
Contains more Selenium +11.1%
Contains more Calcium +16.2%
Contains more Phosphorus +18.4%
Contains less Sodium -74.7%
Contains more Copper +26.9%
Equal in Selenium - 0.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Iron +65.2%
Contains more Magnesium +146.9%
Contains more Potassium +45.3%
Contains more Zinc +112%
Contains more Selenium +11.1%
Contains more Calcium +16.2%
Contains more Phosphorus +18.4%
Contains less Sodium -74.7%
Contains more Copper +26.9%
Equal in Selenium - 0.9

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 A +210.1%
Contains more Vitamin B2 +71.8%
Contains more Folate +1516.7%
Contains more Vitamin K +87.5%
Contains more Vitamin C +149.1%
Contains more Vitamin B3 +10.5%
Contains more Vitamin B5 +223.1%
Equal in Vitamin E - 2.01
Equal in Vitamin B1 - 0.08
Equal in Vitamin B6 - 0.18
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin A +210.1%
Contains more Vitamin B2 +71.8%
Contains more Folate +1516.7%
Contains more Vitamin K +87.5%
Contains more Vitamin C +149.1%
Contains more Vitamin B3 +10.5%
Contains more Vitamin B5 +223.1%
Equal in Vitamin E - 2.01
Equal in Vitamin B1 - 0.08
Equal in Vitamin B6 - 0.18

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +27.4%
Contains more Carbs +28.7%
Equal in Protein - 2.86
Equal in Fats - 0.42
Equal in Water - 90.7
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more Other +27.4%
Contains more Carbs +28.7%
Equal in Protein - 2.86
Equal in Fats - 0.42
Equal in Water - 90.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +334.2%
Contains less Saturated Fat -84.1%
Contains more Monounsaturated Fat +820%
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Polyunsaturated fat +334.2%
Contains less Saturated Fat -84.1%
Contains more Monounsaturated Fat +820%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw Mustard Greens Raw
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Mustard Greens Raw Opinion
Net carbs 1.43g 1.47g Mustard Greens Raw
Protein 2.86g 2.86g
Fats 0.39g 0.42g Mustard Greens Raw
Carbs 3.63g 4.67g Mustard Greens Raw
Calories 23kcal 27kcal Mustard Greens Raw
Fructose 0.15g Spinach raw
Sugar 0.42g 1.32g Spinach raw
Fiber 2.2g 3.2g Mustard Greens Raw
Calcium 99mg 115mg Mustard Greens Raw
Iron 2.71mg 1.64mg Spinach raw
Magnesium 79mg 32mg Spinach raw
Phosphorus 49mg 58mg Mustard Greens Raw
Potassium 558mg 384mg Spinach raw
Sodium 79mg 20mg Mustard Greens Raw
Zinc 0.53mg 0.25mg Spinach raw
Copper 0.13mg 0.165mg Mustard Greens Raw
Manganese 0.897mg Spinach raw
Selenium 1µg 0.9µg Spinach raw
Vitamin A 9377IU 3024IU Spinach raw
Vitamin A RAE 469µg 151µg Spinach raw
Vitamin E 2.03mg 2.01mg Spinach raw
Vitamin C 28.1mg 70mg Mustard Greens Raw
Vitamin B1 0.078mg 0.08mg Mustard Greens Raw
Vitamin B2 0.189mg 0.11mg Spinach raw
Vitamin B3 0.724mg 0.8mg Mustard Greens Raw
Vitamin B5 0.065mg 0.21mg Mustard Greens Raw
Vitamin B6 0.195mg 0.18mg Spinach raw
Folate 194µg 12µg Spinach raw
Vitamin K 482.9µg 257.5µg Spinach raw
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Saturated Fat 0.063g 0.01g Mustard Greens Raw
Monounsaturated Fat 0.01g 0.092g Mustard Greens Raw
Polyunsaturated fat 0.165g 0.038g Spinach raw

Which food is preferable for your diet?

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

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
181%
Spinach raw
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
45%
Spinach raw
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.9g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $1.2)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 59mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.053g)
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)
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.