Comparing Nutrients in 300 calories New Zealand SpinachVS Cooked Frozen Mustard Greens
Weight per 300 calories
New Zealand Spinach
2143g
Cooked Frozen Mustard Greens
1579g
Boiled and Drained Frozen Mustard Greens have 1.4 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 300 calories - New Zealand Spinach or Cooked Frozen Mustard Greens?
New Zealand Spinach VS Cooked Frozen Mustard Greens Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - New Zealand Spinach or Cooked Frozen Mustard Greens?
Lets compare vitamin content per 300 calories of New Zealand Spinach vs Cooked Frozen Mustard Greens:
300 calories of New Zealand Spinach have 1.4 times more Vitamin B1, 3.3 times more Vitamin B2, 2.6 times more Vitamin B3, 26.5 times more Vitamin B5, 3.8 times more Vitamin B6, 3 times more Vitamin C, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Cooked Frozen Mustard Greens.
While 300 kcal of Boiled and Drained Frozen Mustard Greens contain 3.4 times more Vitamin B9 than Raw New Zealand Spinach.
300 calories of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B5
Both Raw New Zealand Spinach as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for New Zealand Spinach vs Cooked Frozen Mustard Greens:
300 calories of New Zealand Spinach have 2.2 times more Copper, 4.1 times more Magnesium, 2.9 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium, 1.6 times more Selenium, 7.1 times more Sodium, 2.6 times more Zinc and 1.4 times more Water than Cooked Frozen Mustard Greens.
While 300 kcal of Boiled and Drained Frozen Mustard Greens contain 1.3 times more Calcium than Raw New Zealand Spinach.
Both New Zealand Spinach and Cooked Frozen Mustard Greens contain similar levels of Iron per 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of New Zealand Spinach have 4.1 times more Omega 3 and 1.2 times more Sugars than Cooked Frozen Mustard Greens.
While 300 kcal of Boiled and Drained Frozen Mustard Greens contain 1.4 times more Fiber than Raw New Zealand Spinach.
Both New Zealand Spinach and Cooked Frozen Mustard Greens offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
Both Raw New Zealand Spinach as well as Boiled and Drained Frozen Mustard Greens provide inadequate amounts of Omega 6 in 300 calories.