Mustard Spinach

Mustard Spinach, (Tendergreen), Raw has a low-calorie, low-carb, low-fat and low-protein content. It is a good source of Calcium, Vitamin A, Vitamin C and Folate.

The food contains 3.9g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 2.2 gms of protein, it is low in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the low fat content makes it suitable if you're on a low-fat diet plan. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is low. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items.

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It has a low density of Sodium, thus making it suitable for a low-sodium diet.

Ideally consumed as a Side Dish.

Based on the composite nutritive standing Mustard Spinach, (Tendergreen), Raw has been given a composite ranking of 99, and on a regular basis.

Calorie Breakdown

 Calories from Protein32%
 Calories from Fat10%
 Calories from Carbs58%

Why this is good for you

  • Very high in Vitamin A
  • Very high in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat
  • High in Calcium
  • Very low in Sodium

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

Vitamin A9898.9 IU198%Top 10%Very High
Retinol0 mcg
Retinol Activity Equivalent495.1 mcg
Vitamin C130 mg216.7%Top 10%Very High
Thiamin0.07 mg4.5%Mid 40%Average
Riboflavin0.09 mg5.5%Mid 40%Average
Niacin0.68 mg3.4%Mid 40%Average
Vitamin B60.15 mg7.6%Mid 40%Average
Folate159 mcg39.7%Top 10%Very High
Food Folate159 mcg
Folic Acid0 mcg
Dietary Folate Equivalents159 mcg
Vitamin B120 mcg
Pantothenic Acid0.18 mg1.8%Mid 40%Average

Mineral Analysis

Calcium210 mg21%Top 10%Very High
Iron1.5 mg8.3%Mid 40%Average
Magnesium11 mg2.8%Bottom 30%Low
Phosphorus28 mg2.8%Bottom 30%Low
Potassium449 mg12.8%Top 30%High
Sodium21 mg0.9%Bottom 30%Low
Zinc0.17 mg1.1%Bottom 30%Low
Copper0.08 mg3.8%Mid 40%Average
Manganese0.41 mg20.3%Top 30%High
Selenium0.8 mcg1.1%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate3.9 g1.3%Bottom 30%Low
Dietary Fiber2.8 g11.2%Top 30%High
Sugars0 g
Sucrose0 mg
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein2.2 g4.4%Bottom 30%Low

Fat Analysis

Total Fat0.3 g0.46%Bottom 30%Low
Saturated Fat0.01 g0.07%Bottom 30%Low
Monounsaturated Fat0.1 g
Polyunsaturated Fat0.1 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids27 mg
Total Omega 6 Fatty Acids30 mg

Other Nutrients Analysis

Alcohol0 g
Water92.2 g
Ash1.4 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 22 Calories from Fat 3

% Daily Value *

Total Fat 0.3 g 0.46%

Saturated Fat 0.01 g 0.07%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 21 mg 0.9%

Total Carbohydrates 3.9 g 1.3%

Dietary Fiber 2.8 g11.2%

Sugars 0 g

Protein 2.2 g 4.4%

Vitamin A 198% Vitamin C 216.7%

Calcium 21% Iron 8.3%

*Based on a 2000 Calorie diet

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