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  6. Spinach vs. Mustard Greens

Spinach vs. Mustard Greens — In-Depth Nutrition Comparison

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How are Spinach and Mustard Greens different?

  • Spinach is higher in Folate, Iron, Magnesium, Vitamin B2, Vitamin B6, and Potassium, however, Mustard Greens is richer in Vitamin K, Vitamin C, and Vitamin A RAE.
  • Daily need coverage for Vitamin K from Mustard Greens is 83% higher.
  • Spinach contains 16 times more Folate than Mustard Greens. While Spinach contains 146µg of Folate, Mustard Greens contains only 9µg.

Spinach, cooked, boiled, drained, without salt and Mustard greens, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Spinach vs Mustard Greens 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.
Spinach
Spinach
9
:
1
Mustard Greens
Mustard Greens
Contains more Calcium +15.3%
Contains more Iron +310.3%
Contains more Magnesium +569.2%
Contains more Phosphorus +33.3%
Contains more Potassium +187.7%
Contains more Zinc +245.5%
Contains more Copper +19.2%
Contains more Selenium +150%
Contains less Sodium -87.1%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Calcium +15.3%
Contains more Iron +310.3%
Contains more Magnesium +569.2%
Contains more Phosphorus +33.3%
Contains more Potassium +187.7%
Contains more Zinc +245.5%
Contains more Copper +19.2%
Contains more Selenium +150%
Contains less Sodium -87.1%

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
Spinach
7
:
3
Mustard Greens
Mustard Greens
Contains more Vitamin E +16.9%
Contains more Vitamin B1 +131.7%
Contains more Vitamin B2 +274.6%
Contains more Vitamin B3 +13.2%
Contains more Vitamin B5 +20.8%
Contains more Vitamin B6 +146.9%
Contains more Folate +1522.2%
Contains more Vitamin A +18%
Contains more Vitamin C +158.2%
Contains more Vitamin K +20.1%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Contains more Vitamin E +16.9%
Contains more Vitamin B1 +131.7%
Contains more Vitamin B2 +274.6%
Contains more Vitamin B3 +13.2%
Contains more Vitamin B5 +20.8%
Contains more Vitamin B6 +146.9%
Contains more Folate +1522.2%
Contains more Vitamin A +18%
Contains more Vitamin C +158.2%
Contains more Vitamin K +20.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
2
:
3
Mustard Greens
Mustard Greens
Contains more Protein +16%
Contains more Other +166.2%
Contains more Fats +80.8%
Contains more Carbs +20.3%
Equal in Water - 91.78
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more Protein +16%
Contains more Other +166.2%
Contains more Fats +80.8%
Contains more Carbs +20.3%
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Mustard Greens
Mustard Greens
Contains more Polyunsaturated fat +137%
Contains less Saturated Fat -72.1%
Contains more Monounsaturated Fat +1733.3%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Polyunsaturated fat +137%
Contains less Saturated Fat -72.1%
Contains more Monounsaturated Fat +1733.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Mustard Greens Opinion
Net carbs 1.35g 2.51g Mustard Greens
Protein 2.97g 2.56g Spinach
Fats 0.26g 0.47g Mustard Greens
Carbs 3.75g 4.51g Mustard Greens
Calories 23kcal 26kcal Mustard Greens
Sugar 0.43g 1.41g Spinach
Fiber 2.4g 2g Spinach
Calcium 136mg 118mg Spinach
Iron 3.57mg 0.87mg Spinach
Magnesium 87mg 13mg Spinach
Phosphorus 56mg 42mg Spinach
Potassium 466mg 162mg Spinach
Sodium 70mg 9mg Mustard Greens
Zinc 0.76mg 0.22mg Spinach
Copper 0.174mg 0.146mg Spinach
Manganese 0.935mg Spinach
Selenium 1.5µg 0.6µg Spinach
Vitamin A 10481IU 12370IU Mustard Greens
Vitamin A RAE 524µg 618µg Mustard Greens
Vitamin E 2.08mg 1.78mg Spinach
Vitamin C 9.8mg 25.3mg Mustard Greens
Vitamin B1 0.095mg 0.041mg Spinach
Vitamin B2 0.236mg 0.063mg Spinach
Vitamin B3 0.49mg 0.433mg Spinach
Vitamin B5 0.145mg 0.12mg Spinach
Vitamin B6 0.242mg 0.098mg Spinach
Folate 146µg 9µg Spinach
Vitamin K 493.6µg 592.7µg Mustard Greens
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.043g 0.012g Mustard Greens
Monounsaturated Fat 0.006g 0.11g Mustard Greens
Polyunsaturated fat 0.109g 0.046g Spinach

Which food is preferable for your diet?

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

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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
183%
Spinach
201%
Mustard Greens
Minerals Daily Need Coverage Score
52%
Spinach
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.98g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $1.2)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 61mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.031g)
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)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.