Comparing Nutrients in 7 ounces Mustard Greens VS Mustard Spinach

Macros Ratio

	Protein	Fat	Carbs
Mustard Greens	34%	11%	55%
Mustard Spinach	32%	10%	58%

Macro Nutrients

	Mustard Greens	Mustard Spinach	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.13% 9.27g	5.95% 7.74g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	10% 5.68g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Mustard Greens	Mustard Spinach	Recommended Dietary Allowance
Vitamin A	33.3% 300μg	109% 982μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	8.4% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	79% 316μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	154% 139mg	287% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26.6% 4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	426% 511μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Greens	Mustard Spinach	Recommended Dietary Allowance
Calcium	23% 228mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	16.5% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	40.7% 3.25mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	NA	35% 0.81mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16.4% 115mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	26.2% 891mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Mustard Greens VS Mustard Spinach per 7 oz

Compare the macro and micronutrient content in 7 oz of Mustard Greens versus 7 oz of Mustard Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Mustard Greens vs Mustard Spinach:

• 7 oz of Raw Mustard Spinach contain 3.3 times more Vitamin A, 13.3 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Mustard Greens.
• Both Mustard Greens and Mustard Spinach provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• Both Raw Mustard Greens as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Mustard Greens vs Mustard Spinach:

• 7 ounces of Mustard Greens have 2.2 times more Copper, 2.9 times more Magnesium, 2.1 times more Phosphorus and 1.5 times more Zinc than Mustard Spinach.
• While 7 oz of Raw Mustard Spinach contain 1.8 times more Calcium than Raw Mustard Greens.
• Both Mustard Greens and Mustard Spinach contain similar levels of Iron, Potassium and Water per seven ounces.
• 7 ounces of Mustard Spinach lack sufficient amounts of Zinc
• Both Raw Mustard Greens as well as Raw Mustard Spinach lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Mustard Greens have 1.3 times more Protein than Mustard Spinach.
• Both Mustard Greens and Mustard Spinach offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• Both Raw Mustard Greens as well as Raw Mustard Spinach provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Mustard Greens VS Mustard Spinach

What are the health benefits of Mustard Greens compared to Mustard Spinach?

Mustard greens are rich in vitamins A, C, and K, as well as folate, calcium, and fiber. They have a slightly bitter taste and are great for supporting eye health, immune function, and bone health. Mustard spinach, also known as komatsuna, is high in vitamins A, C, and K, as well as calcium and iron. It has a milder flavor compared to mustard greens. Both are nutritious options for a plant-based diet, providing a range of essential nutrients for overall health.

Can I lose weight easier by eating more Mustard Greens or Mustard Spinach?

Both Mustard Greens and Mustard Spinach are low in calories and high in fiber, making them great choices for weight loss. However, Mustard Greens are slightly lower in calories and higher in fiber compared to Mustard Spinach, so they may be slightly more effective for weight loss. Ultimately, the key to losing weight is creating a calorie deficit, so incorporating either of these greens into a balanced diet along with regular exercise can help you achieve your weight loss goals.

Should I eat more Mustard Greens or more Mustard Spinach to gain more muscles while training consistently?

Both mustard greens and mustard spinach are nutritious leafy greens that can support muscle growth when consumed as part of a balanced diet. Mustard greens are slightly higher in protein and fiber compared to mustard spinach, which can be beneficial for muscle building and overall health. However, both greens are good sources of vitamins, minerals, and antioxidants that can aid in muscle recovery and performance. It's recommended to include a variety of leafy greens in your diet to ensure you are getting a wide range of nutrients to support your fitness goals.

What is the environmental impact of producing Mustard Greens compared to Mustard Spinach?

Both Mustard Greens and Mustard Spinach have a relatively low environmental impact compared to animal-based foods. They require less water, land, and resources to grow compared to raising livestock for meat or dairy products. Additionally, they are both rich in nutrients and can be grown sustainably. It is important to consider factors such as transportation and packaging when assessing the overall environmental impact of these foods.