Lets compare vitamin content per 5 ounces of Cooked Frozen Mustard Greens vs New Zealand Spinach:
Boiled and Drained Frozen Mustard Greens have 4.7 times more Vitamin B9 than Raw New Zealand Spinach.
While Raw New Zealand Spinach contains 2.5 times more Vitamin B2, 1.9 times more Vitamin B3, 19.5 times more Vitamin B5, 2.8 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled and Drained Frozen Mustard Greens.
Both Boiled and Drained Frozen Mustard Greens and Raw New Zealand Spinach have similar amounts of Vitamin B1, Vitamin E and Vitamin K per 5 oz.
Both Boiled and Drained Frozen Mustard Greens as well as Raw New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Cooked Frozen Mustard Greens vs New Zealand Spinach:
Boiled and Drained Frozen Mustard Greens have 1.7 times more Calcium and 1.4 times more Iron than Raw New Zealand Spinach.
While Raw New Zealand Spinach contains 1.6 times more Copper, 3 times more Magnesium, 2.2 times more Manganese, 5.2 times more Sodium and 1.9 times more Zinc than Boiled and Drained Frozen Mustard Greens.
Both Boiled and Drained Frozen Mustard Greens and Raw New Zealand Spinach have similar amounts of Phosphorus, Potassium, Selenium and Water per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Boiled and Drained Frozen Mustard Greens have 1.2 times more Carbohydrate, 1.9 times more Fiber and 1.5 times more Protein than Raw New Zealand Spinach.
While Raw New Zealand Spinach contains 3 times more Omega 3 than Boiled and Drained Frozen Mustard Greens.
Both Boiled and Drained Frozen Mustard Greens as well as Raw New Zealand Spinach have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.