Mustard greens, raw vs Spinach, raw
Nutrition comparison per 100 g.
Mustard greens, raw
26 kcal
Spinach, raw
23 kcal
Calories
26 kcal
23 kcal
Protein
2.7 g
2.9 g
Carbs
4.9 g
3.6 g
Fiber
3.3 g
2.2 g
Sugars
1.6 g
0.4 g
Fat
0.2 g
0.4 g
Sodium
25 mg
79 mg
Key takeaways
- Spinach, raw has 11% fewer calories (23 kcal vs 26 kcal).
- Spinach, raw has more protein (2.9 g vs 2.7 g).
- Spinach, raw has more carbs (3.6 g vs 4.9 g).
- Mustard greens, raw has more fiber (3.3 g vs 2.2 g).
- Spinach, raw has more sugars (0.4 g vs 1.6 g).
| Macronutrients | Mustard greens, raw | Spinach, raw |
|---|---|---|
| Calories | 26 kcal | 23 kcal |
| Protein | 2.7 g | 2.9 g |
| Total Fat | 0.2 g | 0.4 g |
| Total Carbohydrate | 4.9 g | 3.6 g |
| Dietary Fiber | 3.3 g | 2.2 g |
| Total Sugars | 1.6 g | 0.4 g |
| Water | 90.8 g | 91.4 g |
| Carbohydrates | Mustard greens, raw | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 4.9 g | 3.6 g |
| Dietary Fiber | 3.3 g | 2.2 g |
| Total Sugars | 1.6 g | 0.4 g |
| Fats & Fatty Acids | Mustard greens, raw | 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 | 18.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 20.0 mg | 26.0 mg |
| Protein & Amino Acids | Mustard greens, raw | Spinach, raw |
|---|---|---|
| Protein | 2.7 g | 2.9 g |
| Histidine | 48.0 mg | 64.0 mg |
| Isoleucine | 98.0 mg | 147.0 mg |
| Leucine | 83.0 mg | 223.0 mg |
| Lysine | 123.0 mg | 174.0 mg |
| Methionine | 25.0 mg | 53.0 mg |
| Phenylalanine | 72.0 mg | 129.0 mg |
| Threonine | 72.0 mg | 122.0 mg |
| Tryptophan | 30.0 mg | 39.0 mg |
| Valine | 105.0 mg | 161.0 mg |
| Alanine | ~ | 142.0 mg |
| Arginine | 197.0 mg | 162.0 mg |
| Aspartic Acid | ~ | 240.0 mg |
| Cystine | 40.0 mg | 35.0 mg |
| Glutamic Acid | ~ | 343.0 mg |
| Glycine | ~ | 134.0 mg |
| Proline | ~ | 112.0 mg |
| Serine | ~ | 104.0 mg |
| Tyrosine | 143.0 mg | 108.0 mg |
| Vitamins | Mustard greens, raw | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 525.0 mcg | 469.0 mcg |
| Vitamin C | 70.0 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 2.0 mg | 2.0 mg |
| Vitamin K | 497.3 mcg | 482.9 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 0.8 mg | 0.7 mg |
| Vitamin B6 | 0.2 mg | 0.2 mg |
| Folate (B9) | 187.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.1 mg |
| Choline | 0.4 mg | 19.3 mg |
| Betaine | ~ | 102.6 mg |
| Minerals | Mustard greens, raw | Spinach, raw |
|---|---|---|
| Calcium | 103.0 mg | 99.0 mg |
| Iron | 1.5 mg | 2.7 mg |
| Magnesium | 32.0 mg | 79.0 mg |
| Phosphorus | 43.0 mg | 49.0 mg |
| Potassium | 354.0 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 | 0.5 mg | 0.9 mg |
| Selenium | 0.9 mcg | 1.0 mcg |
| Sterols | Mustard greens, raw | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Mustard greens, raw | Spinach, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 1.4 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Mustard greens, raw or Spinach, raw?
Spinach, raw has fewer calories: 26 kcal for Mustard greens, raw vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Mustard greens, raw or Spinach, raw?
Spinach, raw has more protein: 2.7 g for Mustard greens, raw vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Mustard greens, raw or Spinach, raw?
Mustard greens, raw has more fiber: 3.3 g for Mustard greens, raw vs 2.2 g for Spinach, raw per 100 g.
Is Mustard greens, raw or Spinach, raw healthier?
Spinach, raw 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.