Lets compare vitamin content per 14 ounces of Mustard Spinach vs Boiled California Red Kidney Beans:
Raw Mustard Spinach has more Vitamin A, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B6, 2.1 times more Vitamin B9 and 108.3 times more Vitamin C than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 1.9 times more Vitamin B1 than Raw Mustard Spinach.
Both Raw Mustard Spinach and Boiled California Red Kidney Beans have similar amounts of Vitamin B5 per 14 oz.
Both Raw Mustard Spinach as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Mustard Spinach vs Boiled California Red Kidney Beans:
Raw Mustard Spinach has 3.2 times more Calcium, 1.3 times more Manganese, 5.3 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 3.9 times more Copper, 2 times more Iron, 4.4 times more Magnesium, 4.9 times more Phosphorus, 1.5 times more Selenium and 5.1 times more Zinc than Raw Mustard Spinach.
Both Raw Mustard Spinach and Boiled California Red Kidney Beans have similar amounts of Potassium per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Boiled California Red Kidney Beans contain 5.6 times more Energy, 5.7 times more Carbohydrate, 3.3 times more Fiber and 4.2 times more Protein than Raw Mustard Spinach.
Both Raw Mustard Spinach and Boiled California Red Kidney Beans have similar amounts of Omega 3 per 14 oz.
Both Raw Mustard Spinach as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.