Lets compare vitamin content per 14 ounces of Boiled Mustard Greens vs Mustard Spinach:
Boiled and Drained Mustard Greens have 1.2 times more Vitamin A than Raw Mustard Spinach.
While Raw Mustard Spinach contains 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 17.7 times more Vitamin B9 and 5.1 times more Vitamin C than Boiled and Drained Mustard Greens.
Both Boiled and Drained Mustard Greens as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Boiled Mustard Greens vs Mustard Spinach:
Boiled and Drained Mustard Greens have 1.9 times more Copper, 1.5 times more Phosphorus and 1.3 times more Zinc than Raw Mustard Spinach.
While Raw Mustard Spinach contains 1.8 times more Calcium, 1.7 times more Iron, 2.8 times more Potassium, 1.3 times more Selenium and 2.3 times more Sodium than Boiled and Drained Mustard Greens.
Both Boiled and Drained Mustard Greens and Raw Mustard Spinach have similar amounts of Magnesium and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Raw Mustard Spinach contains 1.4 times more Fiber than Boiled and Drained Mustard Greens.
Both Boiled and Drained Mustard Greens and Raw Mustard Spinach have similar amounts of Omega 3, Carbohydrate and Protein per 14 oz.
Both Boiled and Drained Mustard Greens as well as Raw Mustard Spinach have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.