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  6. Spinach pasta vs. Mustard Greens

Spinach pasta vs. Mustard Greens — In-Depth Nutrition Comparison

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What are the main differences between spinach pasta and mustard Greens?

  • Spinach pasta is richer in vitamin B1, folate, iron, vitamin B2, protein, vitamin B3, and carbs, yet mustard Greens are richer in vitamin A and vitamin C.
  • Mustard Greens' daily need coverage for vitamin A is 66% higher.

We used Pasta, fresh-refrigerated, spinach, as purchased and Mustard greens, cooked, boiled, drained, without salt types in this comparison.

Infographic

Spinach pasta vs Mustard Greens infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 13% 24% 124% 66% 38% 63% 3.5% 102% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Contains more MagnesiumMagnesium +384.6%
Contains more PotassiumPotassium +67.9%
Contains more IronIron +279.3%
Contains more CopperCopper +34.9%
Contains more ZincZinc +536.4%
Contains more PhosphorusPhosphorus +252.4%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +174.4%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 8.3% 0% 152% 92% 65% 41% 73% 39% 0% 133%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 84% 0% 206% 36% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8%
Contains more Vitamin B1Vitamin B1 +1385.4%
Contains more Vitamin B2Vitamin B2 +531.7%
Contains more Vitamin B3Vitamin B3 +699.1%
Contains more Vitamin B5Vitamin B5 +473.3%
Contains more Vitamin B6Vitamin B6 +221.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1866.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2372%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Spinach pasta Mustard Greens DV% diff.
Vitamin K 592.7µg 494%
Vitamin A 25µg 618µg 66%
Vitamin B1 0.609mg 0.041mg 47%
Folate 177µg 9µg 42%
Manganese 0.781mg 34%
Iron 3.3mg 0.87mg 30%
Vitamin C 0mg 25.3mg 28%
Vitamin B2 0.398mg 0.063mg 26%
Cholesterol 73mg 0mg 24%
Vitamin B3 3.46mg 0.433mg 19%
Protein 11.26g 2.56g 17%
Carbs 55.72g 4.51g 17%
Vitamin B6 0.315mg 0.098mg 17%
Phosphorus 148mg 42mg 15%
Calories 289kcal 26kcal 13%
Vitamin B12 0.31µg 0µg 13%
Magnesium 63mg 13mg 12%
Vitamin E 1.78mg 12%
Zinc 1.4mg 0.22mg 11%
Vitamin B5 0.688mg 0.12mg 11%
Calcium 43mg 118mg 8%
Fiber 2g 8%
Copper 0.197mg 0.146mg 6%
Fats 2.1g 0.47g 3%
Potassium 272mg 162mg 3%
Polyunsaturated fat 0.467g 0.046g 3%
Saturated fat 0.483g 0.012g 2%
Sodium 27mg 9mg 1%
Selenium 0.6µg 1%
Monounsaturated fat 0.659g 0.11g 1%
Protein per 100 calories 3.9g 9.8g N/A
Calories per 10 g protein 257kcal 102kcal N/A
Weight per 100 calories 35g 385g N/A
Unsaturated / Saturated Fat ratio 2.3 13 N/A
Net carbs 55.72g 2.51g N/A
Sugar 1.41g N/A
Choline 0.4mg 0%
Tryptophan 0.15mg 0%
Threonine 0.352mg 0%
Isoleucine 0.488mg 0%
Leucine 0.813mg 0%
Lysine 0.336mg 0%
Methionine 0.208mg 0%
Phenylalanine 0.56mg 0%
Valine 0.544mg 0%
Histidine 0.237mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 2% 56% 30%
Protein: 11.26 g
Fats: 2.1 g
Carbs: 55.72 g
Water: 30.1 g
Other: 0.82 g
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 ProteinProtein +339.8%
Contains more FatsFats +346.8%
Contains more CarbsCarbs +1135.5%
Contains more WaterWater +204.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 41% 29%
Saturated fat: Sat. Fat 0.483 g
Monounsaturated fat: Mono. Fat 0.659 g
Polyunsaturated fat: Poly. Fat 0.467 g
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
Contains more Mono. FatMonounsaturated fat +499.1%
Contains more Poly. FatPolyunsaturated fat +915.2%
Contains less Sat. FatSaturated fat -97.5%

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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 pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169729/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.