Comparing Nutrients in 100 calories New Zealand SpinachVS Mustard Spinach
Weight per 100 calories
New Zealand Spinach
714g
Mustard Spinach
455g
Raw Mustard Spinach has 1.6 times more energy per unit of mass than Raw New Zealand Spinach, which is very low in comparison to other foods. New Zealand Spinach having very low energy density.
Discover which food has more nutrients per 100 calories - New Zealand Spinach or Mustard Spinach?
New Zealand Spinach VS Mustard Spinach Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - New Zealand Spinach or Mustard Spinach?
Lets compare vitamin content per 100 calories of New Zealand Spinach vs Mustard Spinach:
100 calories of New Zealand Spinach have 2.2 times more Vitamin B2, 2.8 times more Vitamin B5 and 3.1 times more Vitamin B6 than Mustard Spinach.
While 100 kcal of Raw Mustard Spinach contain 6.7 times more Vitamin B9 and 2.8 times more Vitamin C than Raw New Zealand Spinach.
Both New Zealand Spinach and Mustard Spinach provide similar amounts of Vitamin B1 and Vitamin B3 per 100 calories.
Both Raw New Zealand Spinach as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for New Zealand Spinach vs Mustard Spinach:
100 calories of New Zealand Spinach have 1.9 times more Copper, 5.6 times more Magnesium, 2.5 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Selenium, 9.7 times more Sodium, 3.5 times more Zinc and 1.6 times more Water than Mustard Spinach.
While 100 kcal of Raw Mustard Spinach contain 2.3 times more Calcium and 2.2 times more Potassium than Raw New Zealand Spinach.
Both New Zealand Spinach and Mustard Spinach contain similar levels of Iron per 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of New Zealand Spinach have 3.8 times more Omega 3 than Mustard Spinach.
Both New Zealand Spinach and Mustard Spinach offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.
Both Raw New Zealand Spinach as well as Raw Mustard Spinach provide inadequate amounts of Omega 6 in 100 calories.