Mustard greens, frozen, cooked, boiled, drained, without salt vs Spinach, raw
Nutrition comparison per 100 g.
Mustard greens, frozen, cooked, boiled, drained, without salt
19 kcal
Spinach, raw
23 kcal
Calories
19 kcal
23 kcal
Protein
2.3 g
2.9 g
Carbs
3.1 g
3.6 g
Fiber
2.8 g
2.2 g
Sugars
0.3 g
0.4 g
Fat
0.3 g
0.4 g
Sodium
25 mg
79 mg
Key takeaways
- Mustard greens, frozen, cooked, boiled, drained, without salt has 20% fewer calories (19 kcal vs 23 kcal).
- Spinach, raw has more protein (2.9 g vs 2.3 g).
- Mustard greens, frozen, cooked, boiled, drained, without salt has more carbs (3.1 g vs 3.6 g).
- Mustard greens, frozen, cooked, boiled, drained, without salt has more fiber (2.8 g vs 2.2 g).
- Mustard greens, frozen, cooked, boiled, drained, without salt has more sugars (0.3 g vs 0.4 g).
| Macronutrients | Mustard greens, frozen, cooked, boiled, drained, without salt | Spinach, raw |
|---|---|---|
| Calories | 19 kcal | 23 kcal |
| Protein | 2.3 g | 2.9 g |
| Total Fat | 0.3 g | 0.4 g |
| Total Carbohydrate | 3.1 g | 3.6 g |
| Dietary Fiber | 2.8 g | 2.2 g |
| Total Sugars | 0.3 g | 0.4 g |
| Water | 93.8 g | 91.4 g |
| Carbohydrates | Mustard greens, frozen, cooked, boiled, drained, without salt | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 3.1 g | 3.6 g |
| Dietary Fiber | 2.8 g | 2.2 g |
| Total Sugars | 0.3 g | 0.4 g |
| Fats & Fatty Acids | Mustard greens, frozen, cooked, boiled, drained, without salt | Spinach, raw |
|---|---|---|
| Total Fat | 0.3 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, frozen, cooked, boiled, drained, without salt | Spinach, raw |
|---|---|---|
| Protein | 2.3 g | 2.9 g |
| Histidine | 41.0 mg | 64.0 mg |
| Isoleucine | 83.0 mg | 147.0 mg |
| Leucine | 70.0 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 | 166.0 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 | 120.0 mg | 108.0 mg |
| Vitamins | Mustard greens, frozen, cooked, boiled, drained, without salt | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 354.0 mcg | 469.0 mcg |
| Vitamin C | 13.8 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.4 mg | 2.0 mg |
| Vitamin K | 335.1 mcg | 482.9 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 0.3 mg | 0.7 mg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Folate (B9) | 70.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.0 mg | 0.1 mg |
| Choline | 0.3 mg | 19.3 mg |
| Betaine | 0.2 mg | 102.6 mg |
| Minerals | Mustard greens, frozen, cooked, boiled, drained, without salt | Spinach, raw |
|---|---|---|
| Calcium | 101.0 mg | 99.0 mg |
| Iron | 1.1 mg | 2.7 mg |
| Magnesium | 13.0 mg | 79.0 mg |
| Phosphorus | 24.0 mg | 49.0 mg |
| Potassium | 139.0 mg | 558.0 mg |
| Sodium | 25.0 mg | 79.0 mg |
| Zinc | 0.2 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, frozen, cooked, boiled, drained, without salt | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Mustard greens, frozen, cooked, boiled, drained, without salt | Spinach, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 0.6 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Mustard greens, frozen, cooked, boiled, drained, without salt or Spinach, raw?
Mustard greens, frozen, cooked, boiled, drained, without salt has fewer calories: 19 kcal for Mustard greens, frozen, cooked, boiled, drained, without salt vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Mustard greens, frozen, cooked, boiled, drained, without salt or Spinach, raw?
Spinach, raw has more protein: 2.3 g for Mustard greens, frozen, cooked, boiled, drained, without salt vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Mustard greens, frozen, cooked, boiled, drained, without salt or Spinach, raw?
Mustard greens, frozen, cooked, boiled, drained, without salt has more fiber: 2.8 g for Mustard greens, frozen, cooked, boiled, drained, without salt vs 2.2 g for Spinach, raw per 100 g.
Is Mustard greens, frozen, cooked, boiled, drained, without salt or Spinach, raw healthier?
Mustard greens, frozen, cooked, boiled, drained, without 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.