Mustard greens vs Spices
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spices, sage, ground is higher in more vitamins & minerals
Calories (kcal)
Mustard greens 26
Spices 315
Protein (g)
Mustard greens 2.56
Spices 10.6
Carbs (g)
Mustard greens 4.51
Spices 60.7
Fat (g)
Mustard greens 0.470
Spices 12.8
Fiber (g)
Mustard greens 2.00
Spices 40.3
Quick answers
Which has more protein?
Spices, sage, ground — 10.6g vs 2.56g per 100g.
Which has fewer calories?
Mustard greens, cooked, boiled, drained, without salt — 26 vs 315 kcal per 100g.
Which is more nutrient-dense?
Spices, sage, ground scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Mustard greens | Spices | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 26 kcal | 315 kcal | -92% |
| Macronutrients | |||
| Water | 91.8 g | 7.96 g | +1053% |
| Protein | 2.56 g | 10.6 g | -76% |
| Total lipid (fat) | 0.470 g | 12.8 g | -96% |
| Carbohydrate, by difference | 4.51 g | 60.7 g | -93% |
| Fiber, total dietary | 2.00 g | 40.3 g | -95% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.012 g | 7.03 g | -100% |
| Fatty acids, total monounsaturated | 0.110 g | 1.87 g | -94% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 25.3 mg | 32.4 mg | -22% |
| Thiamin (Vitamin B1) | 0.041 mg | 0.754 mg | -95% |
| Riboflavin (Vitamin B2) | 0.063 mg | 0.336 mg | -81% |
| Niacin (Vitamin B3) | 0.433 mg | 5.72 mg | -92% |
| Pantothenic acid (Vitamin B5) | 0.120 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.098 mg | 2.69 mg | -96% |
| Biotin (Vitamin B7) | 9.00 ug | 274 ug | -97% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 0.400 mg | 43.6 mg | -99% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 618 ug | 295 ug | +109% |
| Carotene, beta | 7400 ug | 3485 ug | +112% |
| Carotene, alpha | 9.00 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 1.78 mg | 7.48 mg | -76% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 118 mg | 1652 mg | -93% |
| Iron, Fe | 0.870 mg | 28.1 mg | -97% |
| Magnesium, Mg | 13.0 mg | 428 mg | -97% |
| Phosphorus, P | 42.0 mg | 91.0 mg | -54% |
| Potassium, K | 162 mg | 1070 mg | -85% |
| Sodium, Na | 9.00 mg | 11.0 mg | -18% |
| Zinc, Zn | 0.220 mg | 4.70 mg | -95% |
| Copper, Cu | 0.146 mg | 0.757 mg | -81% |
| Manganese, Mn | — | 3.13 mg | |
| Selenium, Se | 0.600 ug | 3.70 ug | -84% |
| Other Nutrients | |||
| Energy | 110 kj | 1317 kj | -92% |
| Ash | 0.690 g | 7.95 g | -91% |
| Total Sugars | 1.41 g | 1.71 g | -18% |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | 274 ug | -97% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | 274 ug | -97% |
| Betaine | 0.200 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 35.0 ug | 109 ug | -68% |
| Vitamin A, IU | 12370 IU | 5900 IU | +110% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 10400 ug | 1895 ug | +449% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 593 ug | 1715 ug | -65% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0.710 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 0.760 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 0.300 g | -100% |
| SFA 14:0 (Myristic acid) | 0 g | 0.720 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.006 g | 3.15 g | -100% |
| SFA 18:0 (Stearic acid) | 0.002 g | 1.25 g | -100% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | 0.120 g | -99% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.018 g | 1.75 g | -99% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.023 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.069 g | 0 g | |
| Fatty acids, total polyunsaturated | 0.046 g | 1.76 g | -97% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.024 g | 0.530 g | -95% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.022 g | 1.23 g | -98% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Phytosterols | — | 244 mg | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Mustard greens, cooked, boiled, drained, without salt nutrition facts Spices, sage, ground nutrition facts Compare other foods →
Dig deeper — biggest differences
Carotene, beta +112% in Mustard greens, cooked, boiled, drained, without salt Vitamin A, RAE +109% in Mustard greens, cooked, boiled, drained, without salt Choline, total -99% in Mustard greens, cooked, boiled, drained, without salt Biotin (Vitamin B7) -97% in Mustard greens, cooked, boiled, drained, without salt
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