Mustard spinach vs Squash
Nutrition comparison per 100 g serving
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Mustard spinach wins in 16 out of 28 nutrient categories
Mustard spinach: 16
vs
Squash: 9
(3 ties)
Overview
| Nutrient | Mustard spinach | Squash | Winner |
|---|---|---|---|
| Calories | 22 cal | 40 cal | |
| Protein | 2.2 g | 0.9 g | |
| Carbs | 3.9 g | 10.5 g | |
| Fat | 0.3 g | 0.1 g | |
| Fiber | 2.8 g | 3.2 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Mustard spinach | Squash | Winner |
|---|---|---|---|
| Folate, total | 159 UG | 19 UG | |
| Niacin | 0.7 MG | 1.0 MG | |
| Pantothenic acid | 0.2 MG | 0.4 MG | |
| Riboflavin | 0.1 MG | 0.0 MG | |
| Thiamin | 0.1 MG | 0.1 MG | |
| Vitamin A, RAE | 495 UG | 558 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.2 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 130 MG | 15.1 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 1.3 MG | |
| Vitamin K (phylloquinone) | 0 UG | 1 UG |
Minerals
| Mineral | Mustard spinach | Squash | Winner |
|---|---|---|---|
| Calcium, Ca | 210 MG | 41 MG | |
| Copper, Cu | 0.1 MG | 0.1 MG | |
| Iron, Fe | 1.5 MG | 0.6 MG | |
| Magnesium, Mg | 11 MG | 29 MG | |
| Manganese, Mn | 0.4 MG | 0.2 MG | |
| Phosphorus, P | 28 MG | 27 MG | |
| Potassium, K | 449 MG | 284 MG | |
| Selenium, Se | 0.8 UG | 0.5 UG | |
| Sodium, Na | 21 MG | 4 MG | |
| Zinc, Zn | 0.2 MG | 0.1 MG |