Comparing Nutrients in 100 calories Navel OrangesVS Mustard Spinach
Weight per 100 calories
Navel Oranges
204g
Mustard Spinach
455g
Navel Oranges have 2.2 times more energy per 100g than Mustard Spinach. It has low energy density when compared to other foods. Raw Mustard Spinach having very low energy density.
Discover which food has more nutrients per 100 calories - Navel Oranges or Mustard Spinach?
Navel Oranges VS Mustard Spinach Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Navel Oranges or Mustard Spinach?
Lets compare vitamin content per 100 calories of Navel Oranges vs Mustard Spinach:
100 kcal of Raw Mustard Spinach contain 91.9 times more Vitamin A, 2.2 times more Vitamin B1, 4.1 times more Vitamin B2, 3.6 times more Vitamin B3, 1.5 times more Vitamin B5, 4.3 times more Vitamin B6, 10.4 times more Vitamin B9 and 4.9 times more Vitamin C than Raw Navel Oranges.
Both Raw Navel Oranges as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Navel Oranges vs Mustard Spinach:
100 kcal of Raw Mustard Spinach contain 10.9 times more Calcium, 4.3 times more Copper, 25.7 times more Iron, 2.2 times more Magnesium, 31.3 times more Manganese, 2.7 times more Phosphorus, 6 times more Potassium, more Selenium, 46.8 times more Sodium, 4.7 times more Zinc and 2.4 times more Water than Raw Navel Oranges.
100 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 100 calories:
100 calories of Navel Oranges have 1.4 times more Carbohydrate than Mustard Spinach.
While 100 kcal of Raw Mustard Spinach contain 6.7 times more Omega 3, 2.8 times more Fiber and 5.4 times more Protein than Raw Navel Oranges.
Both Navel Oranges and Mustard Spinach offer comparable quantities of Energy per 100 calories.
100 calories of Navel Oranges provide inadequate amounts of Omega 3
Both Raw Navel Oranges as well as Raw Mustard Spinach provide inadequate amounts of Omega 6 in 100 calories.