Spinach vs. Mustard — In-Depth Nutrition Comparison

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The main differences between spinach and mustard

Spinach is richer in vitamin K, vitamin A, folate, iron, manganese, vitamin B6, vitamin B2, and vitamin E, yet mustard is richer in selenium.
Daily need coverage for vitamin K for spinach is 410% higher.
Spinach contains 96 times more vitamin A than mustard. Spinach contains 10481 IU of vitamin A, while mustard contains 109 IU.
Spinach contains less sodium.

Food types used in this article are Spinach, cooked, boiled, drained, without salt 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.

Spinach

Mustard

Contains more MagnesiumMagnesium	+81.3%
Contains more CalciumCalcium	+115.9%
Contains more PotassiumPotassium	+206.6%
Contains more IronIron	+121.7%
Contains more CopperCopper	+135.1%
Contains more ZincZinc	+18.8%
Contains less SodiumSodium	-93.7%
Contains more ManganeseManganese	+121.6%

Contains more PhosphorusPhosphorus	+92.9%
Contains more SeleniumSelenium	+2133.3%

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.

Spinach

Mustard

Contains more Vitamin CVitamin C	+3166.7%
Contains more Vitamin AVitamin A	+10380%
Contains more Vitamin EVitamin E	+477.8%
Contains more Vitamin B2Vitamin B2	+237.1%
Contains more Vitamin B6Vitamin B6	+245.7%
Contains more Vitamin KVitamin K	+35157.1%
Contains more FolateFolate	+1985.7%

Contains more Vitamin B1Vitamin B1	+86.3%
Contains more Vitamin B3Vitamin B3	+15.3%
Contains more Vitamin B5Vitamin B5	+75.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	493.6µg	1.4µg	410%
Vitamin A	524µg	5µg	58%
Selenium	1.5µg	33.5µg	58%
Sodium	70mg	1104mg	45%
Folate	146µg	7µg	35%
Iron	3.57mg	1.61mg	25%
Manganese	0.935mg	0.422mg	22%
Vitamin B2	0.236mg	0.07mg	13%
Vitamin B6	0.242mg	0.07mg	13%
Vitamin C	9.8mg	0.3mg	11%
Copper	0.174mg	0.074mg	11%
Vitamin E	2.08mg	0.36mg	11%
Magnesium	87mg	48mg	9%
Potassium	466mg	152mg	9%
Calcium	136mg	63mg	7%
Phosphorus	56mg	108mg	7%
Vitamin B1	0.095mg	0.177mg	7%
Fiber	2.4g	4g	6%
Fats	0.26g	3.34g	5%
Monounsaturated fat	0.006g	2.182g	5%
Polyunsaturated fat	0.109g	0.774g	4%
Calories	23kcal	60kcal	2%
Protein	2.97g	3.74g	2%
Vitamin B5	0.145mg	0.254mg	2%
Carbs	3.75g	5.83g	1%
Zinc	0.76mg	0.64mg	1%
Saturated fat	0.043g	0.214g	1%
Protein per 100 calories	13g	6.2g	N/A
Calories per 10 g protein	77kcal	160kcal	N/A
Weight per 100 calories	435g	167g	N/A
Unsaturated / Saturated Fat ratio	2.7	14	N/A
Net carbs	1.35g	1.83g	N/A
Sugar	0.43g	0.92g	N/A
Starch		0.64g	0%
Vitamin B3	0.49mg	0.565mg	0%
Trans fat	0g	0.009g	N/A
Choline	19.7mg	22.4mg	0%
Tryptophan	0.04mg	0.009mg	0%
Threonine	0.127mg	0.167mg	0%
Isoleucine	0.152mg	0.146mg	0%
Leucine	0.231mg	0.292mg	0%
Lysine	0.182mg	0.264mg	0%
Methionine	0.055mg	0.076mg	0%
Phenylalanine	0.134mg	0.161mg	0%
Valine	0.168mg	0.189mg	0%
Histidine	0.066mg	0.119mg	0%
Fructose		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