Nutrient Comparison: Mustard Greens VS Mustard Spinach per 14 oz
Compare the macro and micronutrient content in 14 oz of Mustard Greens versus 14 oz of Mustard Spinach to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Mustard Greens vs Mustard Spinach:
- 14 oz of Raw Mustard Spinach contain 3.3 times more Vitamin A, 13.3 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Mustard Greens.
- Both Mustard Greens and Mustard Spinach provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 14 ounces.
- Both Raw Mustard Greens as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Mustard Greens vs Mustard Spinach:
- 14 ounces of Mustard Greens have 2.2 times more Copper, 2.9 times more Magnesium, 2.1 times more Phosphorus and 1.5 times more Zinc than Mustard Spinach.
- While 14 oz of Raw Mustard Spinach contain 1.8 times more Calcium than Raw Mustard Greens.
- Both Mustard Greens and Mustard Spinach contain similar levels of Iron, Potassium and Water per 14 ounces.
- 14 ounces of Mustard Spinach lack sufficient amounts of Zinc
- Both Raw Mustard Greens as well as Raw Mustard Spinach lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Mustard Greens have 1.3 times more Protein than Mustard Spinach.
- Both Mustard Greens and Mustard Spinach offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
- Both Raw Mustard Greens as well as Raw Mustard Spinach provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.