Mustard Greens vs Spinach: Calories & Nutrition Showdown



Mustard greens - calories, kcal, weight, nutrition
Mustard greens - calories, kcal, weight, nutrition

Mustard greens leaves vs Spinach
Nutrition Facts

Mustard Greens Leaves
Serving size:
  change
one mustard greens leaves (330g)handful (50g)cup, chopped (56g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 10

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Spinach
Serving size:
  change
handful (28g)tablespoon (5g)cup (30g)half cup (15g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Mustard Greens Leaves vs Spinach 100g Compare


per 100gMustard greensSpinach
Calories27 23
Carbohydrates4.67 g3.63 g
Fat0.42 g0.39 g
Dietary fiber3.2 g2.2 g
Protein2.86 g2.86 g
Calcium115 mg99 mg
Iron1.64 mg2.71 mg
Magnessium32 mg79 mg
Potassium384 mg558 mg
Sodium20 mg79 mg
Zink0.25 mg0.53 mg
Vitaminium A3024 µg9377 µg
Vitaminium B1 (Thiamine)0.08 mg0.078 mg
Vitaminium B2 (riboflavin)0.11 mg0.189 mg
Vitaminium B3 (Niacin)0.8 mg0.724 mg
Vitaminium B50.21 mg0.065 mg
Vitaminium B60.18 mg0.195 mg
Vitaminium B9 (Folic acid)12 mg194 mg
Vitaminium C70 mg28.1 mg
Vitaminium K257.5 µg482.9 µg
Beta karoten1790 mg5626 mg

Exploring the Green Giants: Mustard Greens and Spinach

When it comes to leafy greens, mustard greens and spinach are two of the most popular and nutritious options available. But beyond their shared spot in the vegetable aisle, how do these two powerhouses stack up against each other? Both have their unique tastes, textures, and nutritional profiles that make them standouts in their own right. Let's dive into a detailed comparison that goes beyond just the numbers to help you understand which green might best suit your dietary needs and culinary preferences.

A Tale of Two Greens

Mustard Greens, with their distinct peppery flavor, have been a staple in Southern cooking and Asian cuisines for generations. They belong to the Brassica family, which includes kale, cabbage, and Brussels sprouts, known for their health-promoting properties. Mustard greens are versatile in the kitchen, excellent for sautéing, steaming, or adding a spicy kick to salads. Spinach, on the other hand, is a milder option with a slightly sweet taste when cooked. It's a favorite worldwide, famous for its role in Mediterranean and Indian cuisines, among others. Spinach can be enjoyed raw in salads, blended into smoothies, or cooked into a variety of dishes. Its versatility and mild flavor make it a go-to green for many.

Nutritional Breakdown: The Details Matter

When comparing mustard greens vs. spinach calories, both are low-calorie options that pack a nutritious punch. Mustard greens come in at 27 calories per 100 grams, while spinach has a slightly lower count of 23 calories for the same amount. This makes both greens an excellent choice for those monitoring their calorie intake. Looking at spinach vs. mustard greens nutrition, both are rich in vitamins and minerals but in different proportions. Mustard greens offer a higher Vitamin A content (3024 IU) compared to spinach (9377 IU), which is beneficial for eye health, immune function, and skin health. However, spinach takes the lead in Vitamin K, with 482.9 µg against the 257.5 µg found in mustard greens, making it superior for bone health and blood clotting. Both greens are excellent sources of dietary fiber, essential for digestive health. Mustard greens provide 3.2g of fiber, while spinach provides 2.2g, aiding in digestion and maintaining a healthy gut. When it comes to minerals, spinach offers more iron (2.71mg) and magnesium (79mg) than mustard greens, making it a better choice for those looking to boost their intake of these essential nutrients. However, mustard greens offer more Vitamin C (70mg vs. 28.1mg in spinach), which is crucial for immune health and collagen production.

Choosing Between the Greens

So, when it comes to spinach vs. mustard greens compare, the choice ultimately depends on your nutritional needs and taste preferences. If you're looking for a green high in Vitamin A and C with a spicy kick, mustard greens are your go-to. On the other hand, if you prefer a milder taste with higher iron and magnesium content, spinach might be more your style. Both mustard greens and spinach are versatile, nutrient-dense vegetables that can enhance any meal. Whether you choose one over the other or decide to incorporate both into your diet, you're making a decision that benefits your health. Remember, the best diet is a varied one, so don't be afraid to explore the wide world of leafy greens beyond these two contenders.

Mustard greens 100g

27kcal

Calories source

  • 55% CARBS.
  • 34% PROTEIN
  • 11% FAT

Spinach 100g

23kcal

Calories source

  • 49% CARBS
  • 39% PROTEIN
  • 12% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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