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    Home»Vegetables»Mustard spinach health benefits and nutrition
    Vegetables

    Mustard spinach health benefits and nutrition

    By s mMay 12, 2019Updated:May 12, 2019No Comments2 Mins Read
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    Mustard spinach Quick Facts
    Name: Mustard spinach
    Scientific Name: Brassica rapa var. perviridis
    Colors Dark-green, glossy
    Shapes Oblong
    Taste Mild
    Calories 33 Kcal./cup
    Major nutrients Vitamin C (216.67%)
    Vitamin A (106.00%)
    Vitamin B9 (59.50%)
    Calcium (31.50%)
    Iron (28.13%)
    Basically, mustard spinach is an Asian green which is neither a mustard nor spinach. It belongs to the cruciferous family which also includes cabbage and broccoli. It prefers cool weather which makes it suitable for fall, spring and winter in mild climates.

    Japanese mustard spinach scientifically known as Brassica rapa var. pervirdis is a leaf vegetable. Commercially, it is cultivated in Taiwan and Japan. Also known as komatsuna, the name is derived from Japanese komatsuna which refers to the greens of Komatsu, Komatsugawa village where it was cultivated heavily during Edo period. Leafy greens are cooked or also consumed fresh. It is pickled, stir-fried, boiled, added to soups or used in salads. It is regarded as an excellent source of calcium. Komatsuna leaves could be consumed at any stage of its growth. In mature plant, they are dark green having slender light green stalks which are about 30 centimeters long and 18 cm wide. It is found in spring and autumn and it could not sustain extreme heat and cold for long time period.

    Culinary uses

    • Young leaves are added to salads or stir-fries.
    • Leaves (from older plants) can be simmered, steamed, braised, stir-fried and pickled in salt.

    References:

    https://npgsweb.ars-grin.gov/gringlobal/taxonomydetail.aspx?id=7687

    https://en.wikipedia.org/wiki/Komatsuna

    https://homeguides.sfgate.com/harvest-mustard-spinach-continue-growing-75835.html

    https://healthyeating.sfgate.com/nutrient-listing-mustard-spinach-vs-spinach-3672.html

    https://www.cooksinfo.com/japanese-mustard-spinach

    http://www.urbancultivator.net/learn-about-komatsuna/

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    Name Mustard spinach
    Scientific Name Brassica rapa var. perviridis
    Name in Other Languages English: kabuna, spinach mustard, tendergreen, turnip greens, zairainatane;
    Dutch: raapsteeltjes;
    French: moutarde épinard;
    German: Mosterdspinat, Senfspinat;
    Italian: senape spinacio;
    Japanese Rōmaji: komatsuna;
    Spanish: mostaza espinaca
    Growing Climate Mild
    Plant Size 8 to 14 inches (20 to 35 cm)
    Leaf shape and color Dark-green, glossy and oblong
    Leaf size 7 inches (18 cm) wide by 12 inches (30 cm) long
    Stalk Thin, light-green
    Taste Mild
    Major Nutritions Vitamin C (Ascorbic acid) 195 mg (216.67%)
    Vitamin A, RAE 742 µg (106.00%)
    Vitamin B9 (Folate) 238 µg (59.50%)
    Calcium, Ca 315 mg (31.50%)
    Iron, Fe 2.25 mg (28.13%)
    Manganese, Mn 0.61 mg (26.52%)
    Vitamin B6 (Pyridoxine) 0.229 mg (17.62%)
    Potassium, K 674 mg (14.34%)
    Copper, Cu 0.113 mg (12.56%)
    Total dietary Fiber 4.2 g (11.05%)
    Calories in 1 cup, chopped (150 g) 33 Kcal.

    Mustard spinach Scientific Classification

    Scientific Name: Brassica rapa var. perviridis

    Rank Scientific Name & (Common Name)
    Kingdom Plantae (Plants)
    Phylum Tracheophyta
    Order Brassicales
    Genus Brassica L.
    Species Brassica rapa L.
    Class Magnoliopsida
    Synonyms
    • Brassica campestris L.
    • Brassica campestris f. oleifera DC.
    • Brassica campestris subsp. campestris L.
    • Brassica campestris subsp. oleifera (DC.) Sinskaya
    • Brassica campestris var. autumnalis (DC.) O.E.Schulz
    • Brassica campestris var. autumnalis DC.
    • Brassica campestris var. oleifera DC.
    • Brassica chinensis var. oleifera Makino & Nemoto
    • Brassica perfoliata Crantz
    • Brassica perviridis (L.H.Bailey) L.H.Bailey
    • Brassica rapa f. oleifera DC.
    • Brassica rapa subsp. campestris (L.) A.R.Clapham
    • Brassica rapa subsp. sylvestris (Lam.) Janch.
    • Brassica rapa var. perviridis L.H.Bailey
    • Brassica rapa var. sylvestris (Lam.) Briggs
    • Brassica rapa var. sylvestris Purchas & Ley
    • Raphanus campestris (L.) Crantz
    Nutritional value of Mustard spinach, (tendergreen), raw
    Serving Size:1 cup, chopped, 150 g

    Calories 33 Kcal. Calories from Fat 4.05 Kcal.

     

    Proximity Amount % DV
    Water 138.3 g N/D
    Energy 33 Kcal N/D
    Energy 138 kJ N/D
    Protein 3.3 g 6.60%
    Total Fat (lipid) 0.45 g 1.29%
    Ash 2.1 g N/D
    Carbohydrate 5.85 g 4.50%
    Total dietary Fiber 4.2 g 11.05%

     
    Minerals Amount % DV
    Calcium, Ca 315 mg 31.50%
    Iron, Fe 2.25 mg 28.13%
    Magnesium, Mg 16 mg 3.81%
    Phosphorus, P 42 mg 6.00%
    Potassium, K 674 mg 14.34%
    Sodium, Na 32 mg 2.13%
    Zinc, Zn 0.26 mg 2.36%
    Copper, Cu 0.113 mg 12.56%
    Manganese, Mn 0.61 mg 26.52%
    Selenium, Se 1.2 µg 2.18%


     
    Vitamins Amount % DV
    Water soluble Vitamins
    Calcium, Ca 315 mg 31.50%
    Iron, Fe 2.25 mg 28.13%
    Magnesium, Mg 16 mg 3.81%
    Phosphorus, P 42 mg 6.00%
    Potassium, K 674 mg 14.34%
    Sodium, Na 32 mg 2.13%
    Zinc, Zn 0.26 mg 2.36%
    Copper, Cu 0.113 mg 12.56%
    Manganese, Mn 0.61 mg 26.52%
    Selenium, Se 1.2 µg 2.18%
    Fat soluble Vitamins
    Vitamin A, RAE 742 µg 106.00%
    Vitamin A, IU 14850 IU N/D

     
    Lipids Amount % DV
    Fatty acids, total saturated 0.022 g N/D
    Palmitic acid 16:00 (Hexadecanoic acid) 0.011 g N/D
    Stearic acid 18:00 (Octadecanoic acid) 0.005 g N/D
    Fatty acids, total monounsaturated 0.207 g N/D
    Oleic acid 18:1 (octadecenoic acid) 0.033 g N/D
    Gadoleic acid 20:1 (eicosenoic acid) 0.042 g N/D
    Erucic acid 22:1 (docosenoic acid) 0.13 g N/D
    Fatty acids, total polyunsaturated 0.086 g N/D
    Linoleic acid 18:2 (octadecadienoic acid) 0.045 g N/D
    Linolenic acid 18:3 (Octadecatrienoic acid) 0.041 g N/D

    *Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.
     

    Source:
    https://ndb.nal.usda.gov/

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