Mustard spinach, (tendergreen), raw vs Broccoli, raw
Nutrition comparison per 100 g.
Mustard spinach, (tendergreen), raw
22 kcal
Broccoli, raw
32 kcal
Calories
22 kcal
32 kcal
Protein
2.2 g
2.6 g
Carbs
3.9 g
6.3 g
Fiber
2.8 g
2.4 g
Sugars
~
1.7 g
Fat
0.3 g
0.3 g
Sodium
21 mg
36 mg
Key takeaways
- Mustard spinach, (tendergreen), raw has 30% fewer calories (22 kcal vs 32 kcal).
- Broccoli, raw has more protein (2.6 g vs 2.2 g).
- Mustard spinach, (tendergreen), raw has more carbs (3.9 g vs 6.3 g).
- Mustard spinach, (tendergreen), raw has more fiber (2.8 g vs 2.4 g).
- Mustard spinach, (tendergreen), raw has more fat (0.3 g vs 0.3 g).
| Macronutrients | Mustard spinach, (tendergreen), raw | Broccoli, raw |
|---|---|---|
| Calories | 22 kcal | 32 kcal |
| Protein | 2.2 g | 2.6 g |
| Total Fat | 0.3 g | 0.3 g |
| Total Carbohydrate | 3.9 g | 6.3 g |
| Dietary Fiber | 2.8 g | 2.4 g |
| Total Sugars | ~ | 1.7 g |
| Water | 92.2 g | 90.0 g |
| Carbohydrates | Mustard spinach, (tendergreen), raw | Broccoli, raw |
|---|---|---|
| Total Carbohydrate | 3.9 g | 6.3 g |
| Dietary Fiber | 2.8 g | 2.4 g |
| Starch | ~ | 0.0 g |
| Total Sugars | ~ | 1.7 g |
| Fats & Fatty Acids | Mustard spinach, (tendergreen), raw | Broccoli, raw |
|---|---|---|
| Total Fat | 0.3 g | 0.3 g |
| Saturated Fat | 0.0 g | 0.0 g |
| Monounsaturated Fat | 0.1 g | 0.0 g |
| Polyunsaturated Fat | 0.1 g | 0.0 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 27.0 mg | 21.0 mg |
| Omega-6 Fatty Acids | 30.0 mg | 17.0 mg |
| Protein & Amino Acids | Mustard spinach, (tendergreen), raw | Broccoli, raw |
|---|---|---|
| Protein | 2.2 g | 2.6 g |
| Histidine | ~ | 59.0 mg |
| Isoleucine | ~ | 79.0 mg |
| Leucine | ~ | 129.0 mg |
| Lysine | ~ | 135.0 mg |
| Methionine | ~ | 38.0 mg |
| Phenylalanine | ~ | 117.0 mg |
| Threonine | ~ | 88.0 mg |
| Tryptophan | ~ | 33.0 mg |
| Valine | ~ | 125.0 mg |
| Alanine | ~ | 104.0 mg |
| Arginine | ~ | 191.0 mg |
| Aspartic Acid | ~ | 325.0 mg |
| Cystine | ~ | 28.0 mg |
| Glutamic Acid | ~ | 542.0 mg |
| Glycine | ~ | 89.0 mg |
| Proline | ~ | 110.0 mg |
| Serine | ~ | 121.0 mg |
| Tyrosine | ~ | 50.0 mg |
| Vitamins | Mustard spinach, (tendergreen), raw | Broccoli, raw |
|---|---|---|
| Vitamin A (RAE) | 495.0 mcg | 31.0 mcg |
| Vitamin C | 130.0 mg | 91.3 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.8 mg |
| Vitamin K | ~ | 102.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 0.7 mg | 0.6 mg |
| Vitamin B6 | 0.2 mg | 0.2 mg |
| Folate (B9) | 159.0 mcg | 65.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.6 mg |
| Choline | ~ | 18.7 mg |
| Betaine | ~ | 0.1 mg |
| Minerals | Mustard spinach, (tendergreen), raw | Broccoli, raw |
|---|---|---|
| Calcium | 210.0 mg | 47.0 mg |
| Iron | 1.5 mg | 0.7 mg |
| Magnesium | 11.0 mg | 21.0 mg |
| Phosphorus | 28.0 mg | 67.0 mg |
| Potassium | 449.0 mg | 316.0 mg |
| Sodium | 21.0 mg | 36.0 mg |
| Zinc | 0.2 mg | 0.4 mg |
| Copper | 0.1 mg | 0.1 mg |
| Manganese | 0.4 mg | 0.2 mg |
| Selenium | 0.8 mcg | 2.5 mcg |
| Sterols | Mustard spinach, (tendergreen), raw | Broccoli, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Mustard spinach, (tendergreen), raw | Broccoli, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.4 g | 0.9 g |
Frequently asked questions
Which has fewer calories, Mustard spinach, (tendergreen), raw or Broccoli, raw?
Mustard spinach, (tendergreen), raw has fewer calories: 22 kcal for Mustard spinach, (tendergreen), raw vs 32 kcal for Broccoli, raw per 100 g.
Which has more protein, Mustard spinach, (tendergreen), raw or Broccoli, raw?
Broccoli, raw has more protein: 2.2 g for Mustard spinach, (tendergreen), raw vs 2.6 g for Broccoli, raw per 100 g.
Which has more fiber, Mustard spinach, (tendergreen), raw or Broccoli, raw?
Mustard spinach, (tendergreen), raw has more fiber: 2.8 g for Mustard spinach, (tendergreen), raw vs 2.4 g for Broccoli, raw per 100 g.
Is Mustard spinach, (tendergreen), raw or Broccoli, raw healthier?
Mustard spinach, (tendergreen), raw is lower in calories, and Broccoli, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.