Nutrient Comparison: Boiled Mustard Spinach VS Cassava per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Mustard Spinach versus 14 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Mustard Spinach vs Cassava:
- 14 ounces of Boiled Mustard Spinach have 410 times more Vitamin A, 1.3 times more Vitamin B2, 2.7 times more Vitamin B9 and 3.2 times more Vitamin C than Cassava.
- While 14 oz of Raw Cassava contain 2.1 times more Vitamin B1 and 2 times more Vitamin B3 than Boiled and Drained Mustard Spinach.
- Both Boiled Mustard Spinach and Cassava provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
- 14 ounces of Cassava have insufficient amounts of Vitamin A
- Both Boiled and Drained Mustard Spinach as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled Mustard Spinach vs Cassava:
- 14 ounces of Boiled Mustard Spinach have 9.9 times more Calcium, 3 times more Iron and 1.6 times more Water than Cassava.
- While 14 oz of Raw Cassava contain 2 times more Copper, 3 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus and 3.1 times more Zinc than Boiled and Drained Mustard Spinach.
- Both Boiled Mustard Spinach and Cassava contain similar levels of Potassium per 14 ounces.
- 14 ounces of Boiled Mustard Spinach lack sufficient amounts of Magnesium and Zinc
- 14 ounces of Cassava lack sufficient amounts of Calcium
- Both Boiled and Drained Mustard Spinach as well as Raw Cassava lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled Mustard Spinach have 1.3 times more Protein than Cassava.
- While 14 oz of Raw Cassava contain 10 times more Energy and 13.6 times more Carbohydrate than Boiled and Drained Mustard Spinach.
- Both Boiled Mustard Spinach and Cassava offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Boiled Mustard Spinach provide inadequate amounts of Energy