Lets compare vitamin content per 14 ounces of Boiled Mustard Spinach vs Okra:
Boiled and Drained Mustard Spinach has 11.4 times more Vitamin A, 1.2 times more Vitamin B9 and 2.8 times more Vitamin C than Raw Okra.
While Raw Okra contains 4.9 times more Vitamin B1, 2.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled and Drained Mustard Spinach.
Both Boiled and Drained Mustard Spinach and Raw Okra have similar amounts of Vitamin B2 per 14 oz.
Both Boiled and Drained Mustard Spinach as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Boiled Mustard Spinach vs Okra:
Boiled and Drained Mustard Spinach has 1.9 times more Calcium and 1.3 times more Iron than Raw Okra.
While Raw Okra contains 2.2 times more Copper, 8.1 times more Magnesium, 2.9 times more Manganese, 3.4 times more Phosphorus and 5.3 times more Zinc than Boiled and Drained Mustard Spinach.
Both Boiled and Drained Mustard Spinach and Raw Okra have similar amounts of Potassium, Selenium and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Raw Okra contains 2.1 times more Energy, 2.7 times more Carbohydrate and 1.6 times more Fiber than Boiled and Drained Mustard Spinach.
Both Boiled and Drained Mustard Spinach and Raw Okra have similar amounts of Protein per 14 oz.
Both Boiled and Drained Mustard Spinach as well as Raw Okra have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.