Mustard spinach, (tendergreen), cooked, boiled, drained, without salt vs Spinach, raw
Nutrition comparison per 100 g.
Mustard spinach, (tendergreen), cooked, boiled, drained, without 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
14 mg
79 mg
Key takeaways
- Mustard spinach, (tendergreen), cooked, boiled, drained, without salt has 31% 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, without 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, without salt has more fat (0.2 g vs 0.4 g).
| Macronutrients | Mustard spinach, (tendergreen), cooked, boiled, drained, without 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, without 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, without 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, without 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, without 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, without 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 | 14.0 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, without salt | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Mustard spinach, (tendergreen), cooked, boiled, drained, without 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, without salt or Spinach, raw?
Mustard spinach, (tendergreen), cooked, boiled, drained, without salt has fewer calories: 16 kcal for Mustard spinach, (tendergreen), cooked, boiled, drained, without salt vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Mustard spinach, (tendergreen), cooked, boiled, drained, without salt or Spinach, raw?
Spinach, raw has more protein: 1.7 g for Mustard spinach, (tendergreen), cooked, boiled, drained, without salt vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Mustard spinach, (tendergreen), cooked, boiled, drained, without salt or Spinach, raw?
Spinach, raw has more fiber: 2.0 g for Mustard spinach, (tendergreen), cooked, boiled, drained, without salt vs 2.2 g for Spinach, raw per 100 g.
Is Mustard spinach, (tendergreen), cooked, boiled, drained, without salt or Spinach, raw healthier?
Mustard spinach, (tendergreen), 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.