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, vitamin A, folate, 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.
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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 | +146.9% |
| Contains more PotassiumPotassium | +45.3% |
| Contains more IronIron | +65.2% |
| Contains more ZincZinc | +112% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +16.2% |
| Contains more CopperCopper | +26.9% |
| Contains more PhosphorusPhosphorus | +18.4% |
| Contains less SodiumSodium | -74.7% |
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.
| Contains more Vitamin AVitamin A | +210.6% |
| Contains more Vitamin B2Vitamin B2 | +71.8% |
| Contains more Vitamin KVitamin K | +87.5% |
| Contains more FolateFolate | +1516.7% |
| Contains more CholineCholine | +3760% |
| Contains more Vitamin CVitamin C | +149.1% |
| Contains more Vitamin B3Vitamin B3 | +10.5% |
| Contains more Vitamin B5Vitamin B5 | +223.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 257.5µg | 188% |
| Vitamin C | 28.1mg | 70mg | 47% |
| Folate | 194µg | 12µg | 46% |
| Manganese | 0.897mg | 39% | |
| Vitamin A | 469µg | 151µg | 35% |
| Iron | 2.71mg | 1.64mg | 13% |
| Magnesium | 79mg | 32mg | 11% |
| Vitamin B2 | 0.189mg | 0.11mg | 6% |
| Potassium | 558mg | 384mg | 5% |
| Fiber | 2.2g | 3.2g | 4% |
| Copper | 0.13mg | 0.165mg | 4% |
| Sodium | 79mg | 20mg | 3% |
| Vitamin B5 | 0.065mg | 0.21mg | 3% |
| Zinc | 0.53mg | 0.25mg | 3% |
| Choline | 19.3mg | 0.5mg | 3% |
| Calcium | 99mg | 115mg | 2% |
| Phosphorus | 49mg | 58mg | 1% |
| Polyunsaturated fat | 0.165g | 0.038g | 1% |
| Vitamin B6 | 0.195mg | 0.18mg | 1% |
| Calories | 23kcal | 27kcal | 0% |
| Protein | 2.86g | 2.86g | 0% |
| Fats | 0.39g | 0.42g | 0% |
| Carbs | 3.63g | 4.67g | 0% |
| Net carbs | 1.43g | 1.47g | N/A |
| Sugar | 0.42g | 1.32g | N/A |
| Vitamin E | 2.03mg | 2.01mg | 0% |
| Selenium | 1µg | 0.9µg | 0% |
| Vitamin B1 | 0.078mg | 0.08mg | 0% |
| Vitamin B3 | 0.724mg | 0.8mg | 0% |
| Saturated fat | 0.063g | 0.01g | 0% |
| Monounsaturated fat | 0.01g | 0.092g | 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
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
| Contains more OtherOther | +27.4% |
| Contains more CarbsCarbs | +28.7% |
~equal in
Protein
~2.86g
~equal in
Fats
~0.42g
~equal in
Water
~90.7g
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
0.01 g
Monounsaturated fat:
Mono. Fat
0.092 g
Polyunsaturated fat:
Poly. Fat
0.038 g
| Contains more Poly. FatPolyunsaturated fat | +334.2% |
| Contains less Sat. FatSaturated fat | -84.1% |
| Contains more Mono. FatMonounsaturated fat | +820% |