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Spinach vs Mustard Greens - In-Depth Nutrition Comparison

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What are the differences between Spinach and Mustard Greens?

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

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

Infographic

Spinach vs Mustard Greens infographic
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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" chart 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 Calcium +16.2%
Contains more Phosphorus +18.4%
Contains less Sodium -74.7%
Contains more Copper +26.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 102% 57% 22% 50% 11% 15% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Contains more Iron +65.2%
Contains more Magnesium +146.9%
Contains more Potassium +45.3%
Contains more Zinc +112%
Contains more Calcium +16.2%
Contains more Phosphorus +18.4%
Contains less Sodium -74.7%
Contains more Copper +26.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spinach Mustard Greens
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach Mustard Greens Opinion
Net carbs 1.43g 1.47g Mustard Greens
Protein 2.86g 2.86g
Fats 0.39g 0.42g Mustard Greens
Carbs 3.63g 4.67g Mustard Greens
Calories 23kcal 27kcal Mustard Greens
Starch g g
Fructose 0.15g g Spinach
Sugar 0.42g 1.32g Spinach
Fiber 2.2g 3.2g Mustard Greens
Calcium 99mg 115mg Mustard Greens
Iron 2.71mg 1.64mg Spinach
Magnesium 79mg 32mg Spinach
Phosphorus 49mg 58mg Mustard Greens
Potassium 558mg 384mg Spinach
Sodium 79mg 20mg Mustard Greens
Zinc 0.53mg 0.25mg Spinach
Copper 0.13mg 0.165mg Mustard Greens
Vitamin A 9377IU 3024IU Spinach
Vitamin E 2.03mg 2.01mg Spinach
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 28.1mg 70mg Mustard Greens
Vitamin B1 0.078mg 0.08mg Mustard Greens
Vitamin B2 0.189mg 0.11mg Spinach
Vitamin B3 0.724mg 0.8mg Mustard Greens
Vitamin B5 0.065mg 0.21mg Mustard Greens
Vitamin B6 0.195mg 0.18mg Spinach
Folate 194µg 12µg Spinach
Vitamin B12 0µg 0µg
Vitamin K 482.9µg 257.5µg Spinach
Tryptophan 0.039mg mg Spinach
Threonine 0.122mg mg Spinach
Isoleucine 0.147mg mg Spinach
Leucine 0.223mg mg Spinach
Lysine 0.174mg mg Spinach
Methionine 0.053mg mg Spinach
Phenylalanine 0.129mg mg Spinach
Valine 0.161mg mg Spinach
Histidine 0.064mg mg Spinach
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.063g 0.01g Mustard Greens
Monounsaturated Fat 0.01g 0.092g Mustard Greens
Polyunsaturated fat 0.165g 0.038g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
181
Spinach
102
Mustard Greens
Mineral Summary Score
41
Spinach
30
Mustard Greens

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Spinach
17%
Mustard Greens
Carbohydrates
4%
Spinach
5%
Mustard Greens
Fats
2%
Spinach
2%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.9g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $1.2)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 59mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens 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 minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Mustard Greens - 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.