Mustard greens vs Spinach: Which Has More Calories?
Per 100 g, Mustard greens has 27 kcal and Spinach has 23 kcal, so Spinach has 15% fewer calories.
Mustard greens has more fiber (3.2 g vs 2.2 g). Mustard greens has more carbohydrates (4.67 g vs 3.63 g). Relative to calories, Spinach is the better protein source (12.4 g vs 10.6 g of protein per 100 kcal).
Nutrition Facts
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Mustard Greens Leaves vs Spinach 100g Compare
| per 100g | Mustard greens | Spinach |
|---|---|---|
| Calories | 27 | 23 |
| Carbohydrates | 4.67 g | 3.63 g |
| Fat | 0.42 g | 0.39 g |
| Dietary fiber | 3.2 g | 2.2 g |
| Protein | 2.86 g | 2.86 g |
| Calcium | 115 mg | 99 mg |
| Iron | 1.64 mg | 2.71 mg |
| Magnessium | 32 mg | 79 mg |
| Potassium | 384 mg | 558 mg |
| Sodium | 20 mg | 79 mg |
| Zink | 0.25 mg | 0.53 mg |
| Vitaminium A | 3024 IU | 9377 IU |
| Vitaminium B1 (Thiamine) | 0.08 mg | 0.078 mg |
| Vitaminium B2 (riboflavin) | 0.11 mg | 0.189 mg |
| Vitaminium B3 (Niacin) | 0.8 mg | 0.724 mg |
| Vitaminium B5 | 0.21 mg | 0.065 mg |
| Vitaminium B6 | 0.18 mg | 0.195 mg |
| Vitaminium B9 (Folic acid) | 12 µg | 194 µg |
| Vitaminium C | 70 mg | 28.1 mg |
| Vitaminium K | 257.5 µg | 482.9 µg |
| Beta karoten | 1790 µg | 5626 µg |
More Calories in Mustard greens leaves
At first glance, you can see that in mustard greens leaves is more calories than in spinach.
Mustard greens leaves has 27 kcal per 100g and spinach 23 kcal per 100g so it is pretty easy to calculate that the difference is about 17%.
In mustard greens leaves and in spinach most calories came from carbs.
See tables below to compare mustard greens leaves with spinach in details.
Mustard greens 100g
27kcalCalories source
- 55% CARBS.
- 34% PROTEIN
- 11% FAT
Spinach 100g
23kcalCalories source
- 49% CARBS
- 39% PROTEIN
- 12% FAT
Compares of mustard greens leaves
Compares of spinach
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About the data
Nutrition values on this page are given per 100 g of the food and are based on the official United States Department of Agriculture FoodData Central database. The exact record used for each food is linked under the tables.
Marcin Piotrowicz – calories-info.com creator · Healthy diet and healthy lifestyle promoter. The information is for general purposes and is not medical or dietary advice.