Hedge Mustard Seeds vs. Spinach
Nutrition comparison of Hedge Mustard Seeds and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hedge mustard seeds
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hedge mustard seeds and spinach:
- Both spinach and hedge mustard seeds are high in Vitamin C, calcium and potassium.
- Hedge mustard seed has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, spinach contains more folate.
- Hedge mustard seed is an excellent source of protein.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A and Vitamin K.
USDA sources for nutritional information: Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hedge mustard seed is high in calories and spinach has 93% less calories than hedge mustard seed - spinach has 23 calories per 100 grams and hedge mustard seed has 318 calories.
For macronutrient ratios, hedge mustard seeds is much lighter in protein, much heavier in carbs and similar to spinach for fat. Hedge mustard seeds has a macronutrient ratio of 15:72:13 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hedge Mustard Seeds | Spinach | |
|---|---|---|
| Protein | 15% | 39% |
| Carbohydrates | 72% | 49% |
| Fat | 13% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Hedge mustard seed is high in carbohydrates and spinach has 94% less carbohydrates than hedge mustard seed - spinach has 3.6g of total carbs per 100 grams and hedge mustard seed has 58.3g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has more dietary fiber than hedge mustard seed - spinach has 2.2g of dietary fiber per 100 grams and hedge mustard seed does not contain significant amounts.
sugar
Spinach and hedge mustard seeds contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and hedge mustard seed does not contain significant amounts.
Protein
protein
Hedge mustard seed is an excellent source of protein and it has 324% more protein than spinach - spinach has 2.9g of protein per 100 grams and hedge mustard seed has 12.1g of protein.
Fat
saturated fat
Both spinach and hedge mustard seeds are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and hedge mustard seed has 0.9g of saturated fat.
Vitamins
Vitamin C
Both spinach and hedge mustard seeds are high in Vitamin C. Hedge mustard seed has a little more Vitamin C (9%) than spinach by weight - spinach has 28.1mg of Vitamin C per 100 grams and hedge mustard seed has 30.7mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 155 times more Vitamin A than hedge mustard seed - spinach has 469ug of Vitamin A per 100 grams and hedge mustard seed has 3ug of Vitamin A.
Vitamin E
Spinach has more Vitamin E than hedge mustard seed - spinach has 2mg of Vitamin E per 100 grams and hedge mustard seed does not contain significant amounts.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than hedge mustard seed - spinach has 482.9ug of Vitamin K per 100 grams and hedge mustard seed does not contain significant amounts.
The B Vitamins
Hedge mustard seed has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, spinach contains more folate.
| Hedge Mustard Seeds | Spinach | |
|---|---|---|
| Thiamin | 0.191 MG | 0.078 MG |
| Riboflavin | 0.423 MG | 0.189 MG |
| Niacin | 16.825 MG | 0.724 MG |
| Pantothenic acid | 0.997 MG | 0.065 MG |
| Vitamin B6 | 0.778 MG | 0.195 MG |
| Folate | 95 UG | 194 UG |
Minerals
calcium
Both spinach and hedge mustard seeds are high in calcium. Hedge mustard seed has 15 times more calcium than spinach - spinach has 99mg of calcium per 100 grams and hedge mustard seed has 1633mg of calcium.
iron
Spinach is a great source of iron and it has 23 times more iron than hedge mustard seed - spinach has 2.7mg of iron per 100 grams and hedge mustard seed has 0.11mg of iron.
potassium
Both spinach and hedge mustard seeds are high in potassium. Hedge mustard seed has 282% more potassium than spinach - spinach has 558mg of potassium per 100 grams and hedge mustard seed has 2130mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hedge mustard seed has more alpha linoleic acid (ALA) than spinach per 100 grams.
| Hedge Mustard Seeds | Spinach | |
|---|---|---|
| alpha linoleic acid | 1.451 G | 0.138 G |
| Total | 1.451 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, hedge mustard seed has more linoleic acid than spinach per 100 grams.
| Hedge Mustard Seeds | Spinach | |
|---|---|---|
| linoleic acid | 0.572 G | 0.026 G |
| Total | 0.572 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Hedge Mustard Seeds or Spinach .
Note: The specific food items compared are: Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) and Spinach (Spinach, raw) .
Hedge Mustard Seeds g
()
|
Daily Values (%) |
Spinach g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or hedge mustard seeds contain more calories in 100 grams?Hedge mustard seed is high in calories and spinach has 90% less calories than hedge mustard seed - spinach has 23 calories in 100g and hedge mustard seed has 318 calories.
Is spinach or hedge mustard seeds better for protein?
Hedge mustard seed is a fantastic source of protein and it has 320% more protein than spinach - spinach has 2.9g of protein per 100 grams and hedge mustard seed has 12.1g of protein.
Does spinach or hedge mustard seeds have more carbohydrates?
By weight, hedge mustard seed is high in carbohydrates and spinach has 90% fewer carbohydrates than hedge mustard seed - spinach has 3.6g of carbs for 100g and hedge mustard seed has 58.3g of carbohydrates.
Does spinach or hedge mustard seeds contain more calcium?
Both spinach and hedge mustard seeds are high in calcium. Hedge mustard seed has 15 times more calcium than spinach - spinach has 99mg of calcium in 100 grams and hedge mustard seed has 1633mg of calcium.
Does spinach or hedge mustard seeds contain more potassium?
Both spinach and hedge mustard seeds are high in potassium. Hedge mustard seed has 280% more potassium than spinach - spinach has 558mg of potassium in 100 grams and hedge mustard seed has 2130mg of potassium.