Mustard Spinach

Vegetables 3 variants

Mustard Spinach is consistently high in these nutrients across all variants, regardless of preparation or processing.

Vitamin C > 96% Vitamin A > 93% Calcium > 90% Folate > 82% Manganese > 70%

Select a nutrient to see how the 3 variants compare.

Variant	Protein (g)	All foods
raw	2.2	> 21%
cooked, boiled, drained, with salt	1.7	> 18%
cooked, boiled, drained, without salt	1.7	> 18%

Variant	Iron (mg)	All foods
raw	1.5	> 54%
cooked, boiled, drained, with salt	0.8	> 33%
cooked, boiled, drained, without salt	0.8	> 34%

Variant	Magnesium (mg)	All foods
raw	11.0	> 19%
cooked, boiled, drained, with salt	7.0	> 11%
cooked, boiled, drained, without salt	7.0	> 11%

Variant	Zinc (mg)	All foods
raw	0.2	> 14%
cooked, boiled, drained, with salt	0.1	> 10%
cooked, boiled, drained, without salt	0.1	> 10%

Variant	Calcium (mg)	All foods
raw	210.0	> 93%
cooked, boiled, drained, with salt	158.0	> 90%
cooked, boiled, drained, without salt	158.0	> 90%

Variant	Potassium (mg)	All foods
raw	449.0	> 89%
cooked, boiled, drained, with salt	285.0	> 60%
cooked, boiled, drained, without salt	285.0	> 61%

Variant	Phosphorus (mg)	All foods
raw	28.0	> 15%
cooked, boiled, drained, with salt	18.0	> 10%
cooked, boiled, drained, without salt	18.0	> 10%

Variant	Dietary Fiber (g)	All foods
raw	2.8	> 62%
cooked, boiled, drained, with salt	2.0	> 46%
cooked, boiled, drained, without salt	2.0	> 47%

Variant	Vitamin C (mg)	All foods
raw	130.0	> 98%
cooked, boiled, drained, with salt	65.0	> 96%
cooked, boiled, drained, without salt	65.0	> 96%

Variant	Folate (µg)	All foods
raw	159.0	> 93%
cooked, boiled, drained, with salt	73.0	> 82%
cooked, boiled, drained, without salt	73.0	> 82%