Yellow Mustard vs. Spinach
Nutrition comparison of Yellow Mustard and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yellow mustard
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yellow mustard and spinach:
- Both spinach and yellow mustard are high in calcium and dietary fiber.
- Spinach has 62% less calories than yellow mustard.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and potassium.
- Yellow mustard has more thiamin and pantothenic acid, however, spinach contains more riboflavin, Vitamin B6 and folate.
USDA sources for nutritional information: Yellow Mustard (Mustard, prepared, yellow) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 62% less calories than yellow mustard - spinach has 23 calories per 100 grams and yellow mustard has 60 calories.
For macronutrient ratios, yellow mustard is lighter in protein, lighter in carbs and much heavier in fat compared to spinach per calorie. Yellow mustard has a macronutrient ratio of 22:34:44 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yellow Mustard | Spinach | |
|---|---|---|
| Protein | 22% | 39% |
| Carbohydrates | 34% | 49% |
| Fat | 44% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach and yellow mustard contain similar amounts of carbs - spinach has 3.6g of total carbs per 100 grams and yellow mustard has 5.8g of carbohydrates.
dietary fiber
Both spinach and yellow mustard are high in dietary fiber. Yellow mustard has 82% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and yellow mustard has 4g of dietary fiber.
sugar
Spinach and yellow mustard contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and yellow mustard has 0.92g of sugar.
Protein
protein
Spinach and yellow mustard contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and yellow mustard has 3.7g of protein.
Fat
saturated fat
Both spinach and yellow mustard are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.
trans fat
Both yellow mustard and spinach are low in trans fat - yellow mustard has 0.01g of trans fat per 100 grams and spinach does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 92 times more Vitamin C than yellow mustard - spinach has 28.1mg of Vitamin C per 100 grams and yellow mustard has 0.3mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 92 times more Vitamin A than yellow mustard - spinach has 469ug of Vitamin A per 100 grams and yellow mustard has 5ug of Vitamin A.
Vitamin E
Spinach has 464% more Vitamin E than yellow mustard - spinach has 2mg of Vitamin E per 100 grams and yellow mustard has 0.36mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 343 times more Vitamin K than yellow mustard - spinach has 482.9ug of Vitamin K per 100 grams and yellow mustard has 1.4ug of Vitamin K.
The B Vitamins
Yellow mustard has more thiamin and pantothenic acid, however, spinach contains more riboflavin, Vitamin B6 and folate. Both yellow mustard and spinach contain significant amounts of niacin.
| Yellow Mustard | Spinach | |
|---|---|---|
| Thiamin | 0.177 MG | 0.078 MG |
| Riboflavin | 0.07 MG | 0.189 MG |
| Niacin | 0.565 MG | 0.724 MG |
| Pantothenic acid | 0.254 MG | 0.065 MG |
| Vitamin B6 | 0.07 MG | 0.195 MG |
| Folate | 7 UG | 194 UG |
Minerals
calcium
Both spinach and yellow mustard are high in calcium. Spinach has 57% more calcium than yellow mustard - spinach has 99mg of calcium per 100 grams and yellow mustard has 63mg of calcium.
iron
Spinach is a great source of iron and it has 68% more iron than yellow mustard - spinach has 2.7mg of iron per 100 grams and yellow mustard has 1.6mg of iron.
potassium
Spinach is an excellent source of potassium and it has 267% more potassium than yellow mustard - spinach has 558mg of potassium per 100 grams and yellow mustard has 152mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Yellow Mustard | Spinach | |
|---|---|---|
| beta-carotene | 51 UG | 5626 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 113 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yellow mustard has more alpha linoleic acid (ALA) than spinach per 100 grams.
| Yellow Mustard | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.374 G | 0.138 G |
| Total | 0.374 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, yellow mustard has more linoleic acid than spinach per 100 grams.
| Yellow Mustard | Spinach | |
|---|---|---|
| other omega 6 | 0.01 G | ~ |
| linoleic acid | 0.363 G | 0.026 G |
| Total | 0.373 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 Yellow Mustard or Spinach .
Note: The specific food items compared are: Yellow Mustard (Mustard, prepared, yellow) and Spinach (Spinach, raw) .
Yellow Mustard g
()
|
Daily Values (%) |
Spinach g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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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 % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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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% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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 % |
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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 yellow mustard contain more calories in 100 grams?Spinach has 60% less calories than yellow mustard - spinach has 23 calories in 100g and yellow mustard has 60 calories.
Is spinach or yellow mustard better for protein?
Spinach and yellow mustard contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and yellow mustard has 3.7g of protein.
Does spinach or yellow mustard have more carbohydrates?
By weight, spinach and yellow mustard contain similar amounts of carbs - spinach has 3.6g of carbs for 100g and yellow mustard has 5.8g of carbohydrates.
Does spinach or yellow mustard contain more calcium?
Both spinach and yellow mustard are high in calcium. Spinach has 60% more calcium than yellow mustard - spinach has 99mg of calcium in 100 grams and yellow mustard has 63mg of calcium.
Does spinach or yellow mustard contain more potassium?
Spinach is a rich source of potassium and it has 270% more potassium than yellow mustard - spinach has 558mg of potassium in 100 grams and yellow mustard has 152mg of potassium.