Nutrient Comparison: Mustard Spinach VS Boiled Cauliflower per 14 oz
Compare the macro and micronutrient content in 14 oz of Mustard Spinach versus 14 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Mustard Spinach vs Boiled Cauliflower:
- 14 ounces of Mustard Spinach have 495 times more Vitamin A, 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 3.6 times more Vitamin B9 and 2.9 times more Vitamin C than Boiled Cauliflower.
- While 14 oz of Boiled and Drained Cauliflower contain 2.9 times more Vitamin B5 than Raw Mustard Spinach.
- Both Mustard Spinach and Boiled Cauliflower provide similar amounts of Vitamin B6 per 14 ounces.
- 14 ounces of Boiled Cauliflower have insufficient amounts of Vitamin A
- Both Raw Mustard Spinach as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Mustard Spinach vs Boiled Cauliflower:
- 14 ounces of Mustard Spinach have 13.1 times more Calcium, 4.2 times more Copper, 4.7 times more Iron, 1.2 times more Magnesium, 3.1 times more Manganese and 3.2 times more Potassium than Boiled Cauliflower.
- Both Mustard Spinach and Boiled Cauliflower contain similar levels of Phosphorus and Water per 14 ounces.
- 14 ounces of Boiled Cauliflower lack sufficient amounts of Calcium and Copper
- Both Raw Mustard Spinach as well as Boiled and Drained Cauliflower lack sufficient amounts of Selenium and Zinc in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Mustard Spinach have 1.2 times more Fiber than Boiled Cauliflower.
- While 14 oz of Boiled and Drained Cauliflower contain 6.2 times more Omega 3 than Raw Mustard Spinach.
- Both Mustard Spinach and Boiled Cauliflower offer comparable quantities of Carbohydrate and Protein per 14 ounces.
- 14 ounces of Mustard Spinach provide inadequate amounts of Omega 3
- Both Raw Mustard Spinach as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in 14 ounces.