Mustard greens vs Spices
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spices, saffron is higher in more vitamins & minerals
Calories (kcal)
Mustard greens 27
Spices 310
Protein (g)
Mustard greens 2.86
Spices 11.4
Carbs (g)
Mustard greens 4.67
Spices 65.4
Fat (g)
Mustard greens 0.420
Spices 5.85
Fiber (g)
Mustard greens 3.20
Spices 3.90
Quick answers
Which has more protein?
Spices, saffron — 11.4g vs 2.86g per 100g.
Which has fewer calories?
Mustard greens, raw — 27 vs 310 kcal per 100g.
Which is more nutrient-dense?
Spices, saffron 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 | 27 kcal | 310 kcal | -91% |
| Macronutrients | |||
| Water | 90.7 g | 11.9 g | +662% |
| Protein | 2.86 g | 11.4 g | -75% |
| Total lipid (fat) | 0.420 g | 5.85 g | -93% |
| Carbohydrate, by difference | 4.67 g | 65.4 g | -93% |
| Fiber, total dietary | 3.20 g | 3.90 g | -18% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.010 g | 1.59 g | -99% |
| Fatty acids, total monounsaturated | 0.092 g | 0.429 g | -79% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 70.0 mg | 80.8 mg | -13% |
| Thiamin (Vitamin B1) | 0.080 mg | 0.115 mg | -30% |
| Riboflavin (Vitamin B2) | 0.110 mg | 0.267 mg | -59% |
| Niacin (Vitamin B3) | 0.800 mg | 1.46 mg | -45% |
| Pantothenic acid (Vitamin B5) | 0.210 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.180 mg | 1.01 mg | -82% |
| Biotin (Vitamin B7) | 12.0 ug | 93.0 ug | -87% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 0.500 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 151 ug | 27.0 ug | +459% |
| Carotene, beta | 1790 ug | — | |
| Carotene, alpha | 10.0 ug | — | |
| Vitamin E (alpha-tocopherol) | 2.01 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 115 mg | 111 mg | +4% |
| Iron, Fe | 1.64 mg | 11.1 mg | -85% |
| Magnesium, Mg | 32.0 mg | 264 mg | -88% |
| Phosphorus, P | 58.0 mg | 252 mg | -77% |
| Potassium, K | 384 mg | 1724 mg | -78% |
| Sodium, Na | 20.0 mg | 148 mg | -86% |
| Zinc, Zn | 0.250 mg | 1.09 mg | -77% |
| Copper, Cu | 0.165 mg | 0.328 mg | -50% |
| Manganese, Mn | — | 28.4 mg | |
| Selenium, Se | 0.900 ug | 5.60 ug | -84% |
| Other Nutrients | |||
| Energy | 114 kj | 1298 kj | -91% |
| Ash | 1.36 g | 5.45 g | -75% |
| Total Sugars | 1.32 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 12.0 ug | 93.0 ug | -87% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 12.0 ug | 93.0 ug | -87% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 40.0 ug | — | |
| Vitamin A, IU | 3024 IU | 530 IU | +471% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 3730 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 258 ug | — | |
| 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 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0 g | 0.006 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.005 g | 1.16 g | -100% |
| SFA 18:0 (Stearic acid) | 0.002 g | 0.247 g | -99% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.003 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.015 g | 0.390 g | -96% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.019 g | 0.006 g | +217% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.058 g | 0 g | |
| Fatty acids, total polyunsaturated | 0.038 g | 2.07 g | -98% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.020 g | 0.754 g | -97% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.018 g | 1.24 g | -99% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.013 g | -100% |
| 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 | 0.006 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Kaempferol | 38.3 mg | 205 mg | -81% |
| Quercetin | 8.80 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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