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  6. Spirulina vs. Mustard Greens

Spirulina vs. Mustard Greens — In-Depth Nutrition Comparison

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What are the differences between Spirulina and Mustard Greens?

  • Spirulina is higher in Copper, Iron, Vitamin B2, and Vitamin B1, yet Mustard Greens is higher in Vitamin K, Vitamin A RAE, Vitamin C, Calcium, Vitamin E , and Fiber.
  • Mustard Greens's daily need coverage for Vitamin K is 492% more.
  • Spirulina has 5 times more Vitamin B2 than Mustard Greens. While Spirulina has 0.342mg of Vitamin B2, Mustard Greens has only 0.063mg.

We used Seaweed, spirulina, raw and Mustard greens, cooked, boiled, drained, without salt types in this article.

Infographic

Spirulina 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.
Spirulina
Spirulina
5
:
5
Mustard Greens
Mustard Greens
Contains more Iron +220.7%
Contains more Magnesium +46.2%
Contains more Copper +308.9%
Contains more Selenium +16.7%
Contains more Calcium +883.3%
Contains more Phosphorus +281.8%
Contains more Potassium +27.6%
Contains less Sodium -90.8%
Equal in Zinc - 0.22
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Iron +220.7%
Contains more Magnesium +46.2%
Contains more Copper +308.9%
Contains more Selenium +16.7%
Contains more Calcium +883.3%
Contains more Phosphorus +281.8%
Contains more Potassium +27.6%
Contains less Sodium -90.8%
Equal in Zinc - 0.22

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.
Spirulina
Spirulina
4
:
5
Mustard Greens
Mustard Greens
Contains more Vitamin B1 +441.5%
Contains more Vitamin B2 +442.9%
Contains more Vitamin B3 +176.2%
Contains more Vitamin B5 +170.8%
Contains more Vitamin A +21989.3%
Contains more Vitamin E +263.3%
Contains more Vitamin C +2711.1%
Contains more Vitamin B6 +188.2%
Contains more Vitamin K +23608%
Equal in Folate - 9
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
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 B1 +441.5%
Contains more Vitamin B2 +442.9%
Contains more Vitamin B3 +176.2%
Contains more Vitamin B5 +170.8%
Contains more Vitamin A +21989.3%
Contains more Vitamin E +263.3%
Contains more Vitamin C +2711.1%
Contains more Vitamin B6 +188.2%
Contains more Vitamin K +23608%
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
1
:
4
Mustard Greens
Mustard Greens
Contains more Protein +131.3%
Contains more Fats +20.5%
Contains more Carbs +86.4%
Contains more Other +13.3%
Equal in Water - 91.78
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 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 +131.3%
Contains more Fats +20.5%
Contains more Carbs +86.4%
Contains more Other +13.3%
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
1
:
2
Mustard Greens
Mustard Greens
Contains more Polyunsaturated fat +130.4%
Contains less Saturated Fat -91.1%
Contains more Monounsaturated Fat +223.5%
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 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 +130.4%
Contains less Saturated Fat -91.1%
Contains more Monounsaturated Fat +223.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spirulina Mustard Greens Opinion
Net carbs 2.02g 2.51g Mustard Greens
Protein 5.92g 2.56g Spirulina
Fats 0.39g 0.47g Mustard Greens
Carbs 2.42g 4.51g Mustard Greens
Calories 26kcal 26kcal
Sugar 0.3g 1.41g Spirulina
Fiber 0.4g 2g Mustard Greens
Calcium 12mg 118mg Mustard Greens
Iron 2.79mg 0.87mg Spirulina
Magnesium 19mg 13mg Spirulina
Phosphorus 11mg 42mg Mustard Greens
Potassium 127mg 162mg Mustard Greens
Sodium 98mg 9mg Mustard Greens
Zinc 0.2mg 0.22mg Mustard Greens
Copper 0.597mg 0.146mg Spirulina
Manganese 0.186mg Spirulina
Selenium 0.7µg 0.6µg Spirulina
Vitamin A 56IU 12370IU Mustard Greens
Vitamin A RAE 3µg 618µg Mustard Greens
Vitamin E 0.49mg 1.78mg Mustard Greens
Vitamin C 0.9mg 25.3mg Mustard Greens
Vitamin B1 0.222mg 0.041mg Spirulina
Vitamin B2 0.342mg 0.063mg Spirulina
Vitamin B3 1.196mg 0.433mg Spirulina
Vitamin B5 0.325mg 0.12mg Spirulina
Vitamin B6 0.034mg 0.098mg Mustard Greens
Folate 9µg 9µg
Vitamin K 2.5µg 592.7µg Mustard Greens
Tryptophan 0.096mg Spirulina
Threonine 0.306mg Spirulina
Isoleucine 0.331mg Spirulina
Leucine 0.509mg Spirulina
Lysine 0.312mg Spirulina
Methionine 0.118mg Spirulina
Phenylalanine 0.286mg Spirulina
Valine 0.362mg Spirulina
Histidine 0.112mg Spirulina
Saturated Fat 0.135g 0.012g Mustard Greens
Monounsaturated Fat 0.034g 0.11g Mustard Greens
Polyunsaturated fat 0.106g 0.046g Spirulina

Which food is preferable for your diet?

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

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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
18%
Spirulina
201%
Mustard Greens
Minerals Daily Need Coverage Score
38%
Spirulina
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 1.11g)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 32)
Which food is cheaper?
Spirulina
Spirulina is cheaper (difference - $1.4)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 89mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.123g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.