Nutrient Comparison: Boiled Mustard Greens VS New Zealand Spinach per 7 oz
Compare the macro and micronutrient content in 7 oz of Boiled Mustard Greens versus 7 oz of New Zealand Spinach to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Boiled Mustard Greens vs New Zealand Spinach:
- 7 ounces of Boiled Mustard Greens have 1.3 times more Vitamin E and 1.8 times more Vitamin K than New Zealand Spinach.
- While 7 oz of Raw New Zealand Spinach contain 2.1 times more Vitamin B2, 2.6 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled and Drained Mustard Greens.
- Both Boiled Mustard Greens and New Zealand Spinach provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin C per seven ounces.
- Both Boiled and Drained Mustard Greens as well as Raw New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Boiled Mustard Greens vs New Zealand Spinach:
- 7 ounces of Boiled Mustard Greens have 2 times more Calcium, 1.6 times more Copper, 1.5 times more Phosphorus and 1.2 times more Potassium than New Zealand Spinach.
- While 7 oz of Raw New Zealand Spinach contain 3 times more Magnesium, 14.4 times more Sodium and 1.7 times more Zinc than Boiled and Drained Mustard Greens.
- Both Boiled Mustard Greens and New Zealand Spinach contain similar levels of Iron and Water per seven ounces.
- Both Boiled and Drained Mustard Greens as well as Raw New Zealand Spinach lack sufficient amounts of Selenium in seven ounces.
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Boiled Mustard Greens have 1.8 times more Carbohydrate, 1.3 times more Fiber and 1.7 times more Protein than New Zealand Spinach.
- While 7 oz of Raw New Zealand Spinach contain 3 times more Omega 3 than Boiled and Drained Mustard Greens.
- 7 ounces of Boiled Mustard Greens provide inadequate amounts of Omega 3
- 7 ounces of New Zealand Spinach provide inadequate amounts of Carbohydrate
- Both Boiled and Drained Mustard Greens as well as Raw New Zealand Spinach provide inadequate amounts of Energy and Omega 6 in seven ounces.