Mustard spinach, (tendergreen), cooked, boiled, drained, with salt vs Spinach, raw
Nutrition comparison per 100 g.
Mustard spinach, (tendergreen), cooked, boiled, drained, with salt
16 kcal
Spinach, raw
23 kcal
Calories
16 kcal
23 kcal
Protein
1.7 g
2.9 g
Carbs
2.8 g
3.6 g
Fiber
2.0 g
2.2 g
Sugars
~
0.4 g
Fat
0.2 g
0.4 g
Sodium
250 mg
79 mg
Key takeaways
- Mustard spinach, (tendergreen), cooked, boiled, drained, with salt has 32% fewer calories (16 kcal vs 23 kcal).
- Spinach, raw has more protein (2.9 g vs 1.7 g).
- Mustard spinach, (tendergreen), cooked, boiled, drained, with salt has more carbs (2.8 g vs 3.6 g).
- Spinach, raw has more fiber (2.2 g vs 2.0 g).
- Mustard spinach, (tendergreen), cooked, boiled, drained, with salt has more fat (0.2 g vs 0.4 g).
| Macronutrients | Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Calories | 16 kcal | 23 kcal |
| Protein | 1.7 g | 2.9 g |
| Total Fat | 0.2 g | 0.4 g |
| Total Carbohydrate | 2.8 g | 3.6 g |
| Dietary Fiber | 2.0 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Water | 94.5 g | 91.4 g |
| Carbohydrates | Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 2.8 g | 3.6 g |
| Dietary Fiber | 2.0 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Fats & Fatty Acids | Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Total Fat | 0.2 g | 0.4 g |
| Saturated Fat | ~ | 0.1 g |
| Monounsaturated Fat | ~ | 0.0 g |
| Polyunsaturated Fat | ~ | 0.2 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | ~ | 138.0 mg |
| Omega-6 Fatty Acids | ~ | 26.0 mg |
| Protein & Amino Acids | Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Protein | 1.7 g | 2.9 g |
| Histidine | ~ | 64.0 mg |
| Isoleucine | ~ | 147.0 mg |
| Leucine | ~ | 223.0 mg |
| Lysine | ~ | 174.0 mg |
| Methionine | ~ | 53.0 mg |
| Phenylalanine | ~ | 129.0 mg |
| Threonine | ~ | 122.0 mg |
| Tryptophan | ~ | 39.0 mg |
| Valine | ~ | 161.0 mg |
| Alanine | ~ | 142.0 mg |
| Arginine | ~ | 162.0 mg |
| Aspartic Acid | ~ | 240.0 mg |
| Cystine | ~ | 35.0 mg |
| Glutamic Acid | ~ | 343.0 mg |
| Glycine | ~ | 134.0 mg |
| Proline | ~ | 112.0 mg |
| Serine | ~ | 104.0 mg |
| Tyrosine | ~ | 108.0 mg |
| Vitamins | Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 410.0 mcg | 469.0 mcg |
| Vitamin C | 65.0 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) | 0.4 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 | ~ | 19.3 mg |
| Betaine | ~ | 102.6 mg |
| Minerals | Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Calcium | 158.0 mg | 99.0 mg |
| Iron | 0.8 mg | 2.7 mg |
| Magnesium | 7.0 mg | 79.0 mg |
| Phosphorus | 18.0 mg | 49.0 mg |
| Potassium | 285.0 mg | 558.0 mg |
| Sodium | 250.0 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 spinach, (tendergreen), cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.8 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Mustard spinach, (tendergreen), cooked, boiled, drained, with salt or Spinach, raw?
Mustard spinach, (tendergreen), cooked, boiled, drained, with salt has fewer calories: 16 kcal for Mustard spinach, (tendergreen), cooked, boiled, drained, with salt vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Mustard spinach, (tendergreen), cooked, boiled, drained, with salt or Spinach, raw?
Spinach, raw has more protein: 1.7 g for Mustard spinach, (tendergreen), cooked, boiled, drained, with salt vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Mustard spinach, (tendergreen), cooked, boiled, drained, with salt or Spinach, raw?
Spinach, raw has more fiber: 2.0 g for Mustard spinach, (tendergreen), cooked, boiled, drained, with salt vs 2.2 g for Spinach, raw per 100 g.
Is Mustard spinach, (tendergreen), cooked, boiled, drained, with salt or Spinach, raw healthier?
Mustard spinach, (tendergreen), 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.