Lets compare vitamin content per 14 ounces of Mustard Spinach vs Boiled New Zealand Spinach:
Raw Mustard Spinach has 2.3 times more Vitamin B1, 1.7 times more Vitamin B3, 19.9 times more Vitamin B9 and 8.1 times more Vitamin C than Boiled and Drained New Zealand Spinach.
While Boiled and Drained New Zealand Spinach contains 1.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Mustard Spinach.
Both Raw Mustard Spinach and Boiled and Drained New Zealand Spinach have similar amounts of Vitamin B2 per 14 oz.
Both Raw Mustard Spinach as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Mustard Spinach vs Boiled New Zealand Spinach:
Raw Mustard Spinach has 4.4 times more Calcium, 2.3 times more Iron, 1.3 times more Phosphorus and 4.4 times more Potassium than Boiled and Drained New Zealand Spinach.
While Boiled and Drained New Zealand Spinach contains 2.9 times more Magnesium, 1.3 times more Manganese, 5.1 times more Sodium and 1.8 times more Zinc than Raw Mustard Spinach.
Both Raw Mustard Spinach and Boiled and Drained New Zealand Spinach have similar amounts of Copper, Selenium and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Raw Mustard Spinach has 1.8 times more Carbohydrate, 2 times more Fiber and 1.7 times more Protein than Boiled and Drained New Zealand Spinach.
While Boiled and Drained New Zealand Spinach contains 2.1 times more Omega 3 than Raw Mustard Spinach.
Both Raw Mustard Spinach as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.