Mustard greens, cooked, boiled, drained, with salt vs Spinach, raw
Nutrition comparison per 100 g.
Mustard greens, cooked, boiled, drained, with salt
15 kcal
Spinach, raw
23 kcal
Calories
15 kcal
23 kcal
Protein
2.3 g
2.9 g
Carbs
2.1 g
3.6 g
Fiber
2.0 g
2.2 g
Sugars
0.1 g
0.4 g
Fat
0.2 g
0.4 g
Sodium
252 mg
79 mg
Key takeaways
- Mustard greens, cooked, boiled, drained, with salt has 35% fewer calories (15 kcal vs 23 kcal).
- Spinach, raw has more protein (2.9 g vs 2.3 g).
- Mustard greens, cooked, boiled, drained, with salt has more carbs (2.1 g vs 3.6 g).
- Spinach, raw has more fiber (2.2 g vs 2.0 g).
- Mustard greens, cooked, boiled, drained, with salt has more sugars (0.1 g vs 0.4 g).
| Macronutrients | Mustard greens, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Calories | 15 kcal | 23 kcal |
| Protein | 2.3 g | 2.9 g |
| Total Fat | 0.2 g | 0.4 g |
| Total Carbohydrate | 2.1 g | 3.6 g |
| Dietary Fiber | 2.0 g | 2.2 g |
| Total Sugars | 0.1 g | 0.4 g |
| Water | 94.5 g | 91.4 g |
| Carbohydrates | Mustard greens, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 2.1 g | 3.6 g |
| Dietary Fiber | 2.0 g | 2.2 g |
| Total Sugars | 0.1 g | 0.4 g |
| Fats & Fatty Acids | Mustard greens, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Total Fat | 0.2 g | 0.4 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.1 g | 0.0 g |
| Polyunsaturated Fat | 0.0 g | 0.2 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 22.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 24.0 mg | 26.0 mg |
| Protein & Amino Acids | Mustard greens, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Protein | 2.3 g | 2.9 g |
| Histidine | 40.0 mg | 64.0 mg |
| Isoleucine | 82.0 mg | 147.0 mg |
| Leucine | 69.0 mg | 223.0 mg |
| Lysine | 103.0 mg | 174.0 mg |
| Methionine | 21.0 mg | 53.0 mg |
| Phenylalanine | 60.0 mg | 129.0 mg |
| Threonine | 60.0 mg | 122.0 mg |
| Tryptophan | 25.0 mg | 39.0 mg |
| Valine | 88.0 mg | 161.0 mg |
| Alanine | ~ | 142.0 mg |
| Arginine | 165.0 mg | 162.0 mg |
| Aspartic Acid | ~ | 240.0 mg |
| Cystine | 34.0 mg | 35.0 mg |
| Glutamic Acid | ~ | 343.0 mg |
| Glycine | ~ | 134.0 mg |
| Proline | ~ | 112.0 mg |
| Serine | ~ | 104.0 mg |
| Tyrosine | 119.0 mg | 108.0 mg |
| Vitamins | Mustard greens, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 316.0 mcg | 469.0 mcg |
| Vitamin C | 25.3 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.2 mg | 2.0 mg |
| Vitamin K | 299.5 mcg | 482.9 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 0.4 mg | 0.7 mg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Folate (B9) | 73.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.1 mg |
| Choline | 0.3 mg | 19.3 mg |
| Betaine | 0.2 mg | 102.6 mg |
| Minerals | Mustard greens, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Calcium | 74.0 mg | 99.0 mg |
| Iron | 0.7 mg | 2.7 mg |
| Magnesium | 15.0 mg | 79.0 mg |
| Phosphorus | 41.0 mg | 49.0 mg |
| Potassium | 202.0 mg | 558.0 mg |
| Sodium | 252.0 mg | 79.0 mg |
| Zinc | 0.1 mg | 0.5 mg |
| Copper | 0.1 mg | 0.1 mg |
| Manganese | 0.3 mg | 0.9 mg |
| Selenium | 0.6 mcg | 1.0 mcg |
| Sterols | Mustard greens, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Mustard greens, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 0.9 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Mustard greens, cooked, boiled, drained, with salt or Spinach, raw?
Mustard greens, cooked, boiled, drained, with salt has fewer calories: 15 kcal for Mustard greens, cooked, boiled, drained, with salt vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Mustard greens, cooked, boiled, drained, with salt or Spinach, raw?
Spinach, raw has more protein: 2.3 g for Mustard greens, cooked, boiled, drained, with salt vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Mustard greens, cooked, boiled, drained, with salt or Spinach, raw?
Spinach, raw has more fiber: 2.0 g for Mustard greens, cooked, boiled, drained, with salt vs 2.2 g for Spinach, raw per 100 g.
Is Mustard greens, cooked, boiled, drained, with salt or Spinach, raw healthier?
Mustard greens, cooked, boiled, drained, with salt is lower in calories, and Spinach, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.