Mustard greens, frozen, unprepared vs Spinach, raw
Nutrition comparison per 100 g.
Mustard greens, frozen, unprepared
20 kcal
Spinach, raw
23 kcal
Calories
20 kcal
23 kcal
Protein
2.5 g
2.9 g
Carbs
3.4 g
3.6 g
Fiber
3.3 g
2.2 g
Sugars
~
0.4 g
Fat
0.3 g
0.4 g
Sodium
29 mg
79 mg
Key takeaways
- Mustard greens, frozen, unprepared has 13% fewer calories (20 kcal vs 23 kcal).
- Spinach, raw has more protein (2.9 g vs 2.5 g).
- Mustard greens, frozen, unprepared has more carbs (3.4 g vs 3.6 g).
- Mustard greens, frozen, unprepared has more fiber (3.3 g vs 2.2 g).
- Mustard greens, frozen, unprepared has more fat (0.3 g vs 0.4 g).
| Macronutrients | Mustard greens, frozen, unprepared | Spinach, raw |
|---|---|---|
| Calories | 20 kcal | 23 kcal |
| Protein | 2.5 g | 2.9 g |
| Total Fat | 0.3 g | 0.4 g |
| Total Carbohydrate | 3.4 g | 3.6 g |
| Dietary Fiber | 3.3 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Water | 93.2 g | 91.4 g |
| Carbohydrates | Mustard greens, frozen, unprepared | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 3.4 g | 3.6 g |
| Dietary Fiber | 3.3 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Fats & Fatty Acids | Mustard greens, frozen, unprepared | 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 | 0.1 g | 0.2 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 24.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 27.0 mg | 26.0 mg |
| Protein & Amino Acids | Mustard greens, frozen, unprepared | Spinach, raw |
|---|---|---|
| Protein | 2.5 g | 2.9 g |
| Histidine | 45.0 mg | 64.0 mg |
| Isoleucine | 91.0 mg | 147.0 mg |
| Leucine | 76.0 mg | 223.0 mg |
| Lysine | 113.0 mg | 174.0 mg |
| Methionine | 23.0 mg | 53.0 mg |
| Phenylalanine | 66.0 mg | 129.0 mg |
| Threonine | 66.0 mg | 122.0 mg |
| Tryptophan | 27.0 mg | 39.0 mg |
| Valine | 97.0 mg | 161.0 mg |
| Alanine | ~ | 142.0 mg |
| Arginine | 181.0 mg | 162.0 mg |
| Aspartic Acid | ~ | 240.0 mg |
| Cystine | 37.0 mg | 35.0 mg |
| Glutamic Acid | ~ | 343.0 mg |
| Glycine | ~ | 134.0 mg |
| Proline | ~ | 112.0 mg |
| Serine | ~ | 104.0 mg |
| Tyrosine | 132.0 mg | 108.0 mg |
| Vitamins | Mustard greens, frozen, unprepared | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 258.0 mcg | 469.0 mcg |
| Vitamin C | 25.3 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 2.0 mg |
| Vitamin K | ~ | 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) | 138.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.0 mg | 0.1 mg |
| Choline | ~ | 19.3 mg |
| Betaine | ~ | 102.6 mg |
| Minerals | Mustard greens, frozen, unprepared | Spinach, raw |
|---|---|---|
| Calcium | 116.0 mg | 99.0 mg |
| Iron | 1.3 mg | 2.7 mg |
| Magnesium | 15.0 mg | 79.0 mg |
| Phosphorus | 30.0 mg | 49.0 mg |
| Potassium | 170.0 mg | 558.0 mg |
| Sodium | 29.0 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 | 0.7 mcg | 1.0 mcg |
| Sterols | Mustard greens, frozen, unprepared | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Mustard greens, frozen, unprepared | Spinach, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.6 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Mustard greens, frozen, unprepared or Spinach, raw?
Mustard greens, frozen, unprepared has fewer calories: 20 kcal for Mustard greens, frozen, unprepared vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Mustard greens, frozen, unprepared or Spinach, raw?
Spinach, raw has more protein: 2.5 g for Mustard greens, frozen, unprepared vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Mustard greens, frozen, unprepared or Spinach, raw?
Mustard greens, frozen, unprepared has more fiber: 3.3 g for Mustard greens, frozen, unprepared vs 2.2 g for Spinach, raw per 100 g.
Is Mustard greens, frozen, unprepared or Spinach, raw healthier?
Mustard greens, frozen, unprepared 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.