Comparing Nutrients in 100 calories Mustard GreensVS Boiled Mustard Spinach
Weight per 100 calories
Mustard Greens
370g
Boiled Mustard Spinach
625g
Mustard Greens have 1.7 times more energy per 100g than Boiled Mustard Spinach. It has very low energy density when compared to other foods. Boiled and Drained Mustard Spinach having very low energy density.
Discover which food has more nutrients per 100 calories - Mustard Greens or Boiled Mustard Spinach?
Mustard Greens VS Boiled Mustard Spinach Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Mustard Greens or Boiled Mustard Spinach?
Lets compare vitamin content per 100 calories of Mustard Greens vs Boiled Mustard Spinach:
100 kcal of Boiled and Drained Mustard Spinach contain 4.6 times more Vitamin A, 10.3 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Mustard Greens.
Both Mustard Greens and Boiled Mustard Spinach provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 calories.
Both Raw Mustard Greens as well as Boiled and Drained Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Mustard Greens vs Boiled Mustard Spinach:
100 calories of Mustard Greens have 2 times more Copper, 1.2 times more Iron, 2.7 times more Magnesium, 1.9 times more Phosphorus and 1.3 times more Zinc than Boiled Mustard Spinach.
While 100 kcal of Boiled and Drained Mustard Spinach contain 2.3 times more Calcium, 1.3 times more Potassium and 1.8 times more Water than Raw Mustard Greens.
Both Mustard Greens and Boiled Mustard Spinach contain similar levels of Selenium and Sodium per 100 calories.
Comparison of macro-nutrients per 100 calories:
Both Raw Mustard Greens and Boiled and Drained Mustard Spinach have similar amounts of macro-nutrients per 100 kcal
Both Mustard Greens and Boiled Mustard Spinach offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.