Compare Foods

Sign in
Menu
Vegan Nutrition Tracker Compare Foods Research Nutrients Support Forum Vegan Foods DB Help
Select from foods

Comparing Nutrients in 100 calories Frozen Mustard GreensVS Mustard Spinach

Weight per 100 calories

Frozen Mustard Greens
500g
Mustard Spinach
455g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Frozen Mustard Greens or Mustard Spinach?

Macros Ratio

Protein Fat Carbs

Frozen Mustard Greens
38%
9%
53%
Mustard Spinach
32%
10%
58%
100 kcal ▼

Macro Nutrients

Frozen Mustard Greensvs Mustard Spinach
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
1.4%1.35g
Fat
1.4%1.36g
1.35 gvs1.36 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.22%0.07g
Saturated Fat
0.21%0.068g
0.07 gvs0.068 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
7.5%0.12g
Omega 3
7.67%0.12g
0.12 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
0.79%0.14g
Omega 6
0.8%0.14g
0.14 gvs0.14 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol
13%17g
Carbohydrate
13.6%17.7g
17 gvs17.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
43.4%16.5g
Fiber
33.5%12.7g
16.5 gvs12.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
22.2%12.5g
Protein
18%10g
12.5 gvs10 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Frozen Mustard Greensvs Mustard Spinach
143%1290μg
Vitamin A
250%2250μg
RAE, retinol activity equivalents
1290 μgvs2250 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
20%0.24mg
Vitamin B1
25.8%0.31mg
Thiamine
0.24 mgvs0.31 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
23.5%0.31mg
Vitamin B2
32.5%0.42mg
Riboflavin
0.31 mgvs0.42 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
9.8%1.57mg
Vitamin B3
19.3%3.1mg
Niacin, nicotinic acid, niacinamide
1.57 mgvs3.1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
1.9%0.095mg
Vitamin B5
16%0.81mg
Pantothenic acid
0.095 mgvs0.81 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
50.4%0.66mg
Vitamin B6
53.5%0.7mg
Pyridoxine
0.66 mgvs0.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
173%690μg
Vitamin B9
181%723μg
Folates and Folic Acid
690 μgvs723 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
141%127mg
Vitamin C
657%591mg
Ascorbic acid
127 mgvs591 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Frozen Mustard Greensvs Mustard Spinach
58%580mg
Calcium
95%955mg
580 mgvs955 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
37.2%0.34mg
Copper
38%0.34mg
0.34 mgvs0.34 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
80.6%6.45mg
Iron
85.2%6.8mg
6.45 mgvs6.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
18%75mg
Magnesium
12%50mg
75 mgvs50 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
73.7%1.7mg
Manganese
80.4%1.85mg
1.7 mgvs1.85 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
21.4%150mg
Phosphorus
18%127mg
150 mgvs127 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
25%850mg
Potassium
60%2041mg
850 mgvs2041 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
6.36%3.5μg
Selenium
6.6%3.64μg
3.5 μgvs3.64 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
9.67%145mg
Sodium
6.36%95mg
145 mgvs95 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
10.5%1.15mg
Zinc
7.02%0.77mg
1.15 mgvs0.77 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
12.6%466g
Water
11.3%419g
466 gvs419 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 100 calories of Frozen Mustard Greens vs Mustard Spinach:
Comparing minerals per 100 calories for Frozen Mustard Greens vs Mustard Spinach:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Frozen Mustard GreensVS Cooked Frozen Mustard GreensMustard SpinachVS Cooked Frozen Mustard GreensFrozen Mustard GreensVS Boiled Mustard SpinachMustard SpinachVS Boiled Mustard Spinach
Vegan Forum Vegan News Vegan Recipes Vegan T-shirts
Vegan Nutrition Tracker Compare Vegan Foods Research Nutrients Help
About us Vegan Foods Terms of use Privacy Policy

Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

© Copyright 2024