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  6. Chinook salmon vs. Mustard Greens Raw

Chinook salmon vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Significant differences between chinook salmon and mustard Greens Raw

  • Chinook salmon is richer in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, and magnesium, while mustard Greens Raw are higher in vitamin C and vitamin A.
  • Chinook salmon covers your daily vitamin B12 needs 120% more than mustard Greens Raw.
  • Mustard Greens Raw have a higher glycemic index (32) than chinook salmon (0).

Specific food types used in this comparison are Fish, salmon, chinook, cooked, dry heat and Mustard greens, raw.

Infographic

Chinook salmon vs Mustard Greens Raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +281.3%
Contains more PotassiumPotassium +31.5%
Contains more ZincZinc +124%
Contains more PhosphorusPhosphorus +539.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +5100%
Contains more CalciumCalcium +310.7%
Contains more IronIron +80.2%
Contains more CopperCopper +211.3%
Contains less SodiumSodium -66.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +1155.6%
Contains more Vitamin B5Vitamin B5 +311.9%
Contains more Vitamin B6Vitamin B6 +156.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +191.7%
Contains more Vitamin CVitamin C +1607.3%
Contains more Vitamin B1Vitamin B1 +81.8%
~equal in Vitamin A ~151µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chinook salmon Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin B12 2.87µg 0µg 120%
Selenium 46.8µg 0.9µg 83%
Vitamin C 4.1mg 70mg 73%
Vitamin B3 10.045mg 0.8mg 58%
Protein 25.72g 2.86g 46%
Phosphorus 371mg 58mg 45%
Cholesterol 85mg 0mg 28%
Vitamin B6 0.462mg 0.18mg 22%
Magnesium 122mg 32mg 21%
Fats 13.38g 0.42g 20%
Polyunsaturated fat 2.662g 0.038g 17%
Saturated fat 3.214g 0.01g 15%
Monounsaturated fat 5.742g 0.092g 14%
Fiber 0g 3.2g 13%
Vitamin E 2.01mg 13%
Vitamin B5 0.865mg 0.21mg 13%
Copper 0.053mg 0.165mg 12%
Calories 231kcal 27kcal 10%
Iron 0.91mg 1.64mg 9%
Calcium 28mg 115mg 9%
Folate 35µg 12µg 6%
Potassium 505mg 384mg 4%
Vitamin B2 0.154mg 0.11mg 3%
Vitamin B1 0.044mg 0.08mg 3%
Zinc 0.56mg 0.25mg 3%
Sodium 60mg 20mg 2%
Carbs 0g 4.67g 2%
Manganese 0.019mg 1%
Net carbs 0g 1.47g N/A
Sugar 1.32g N/A
Vitamin A 149µg 151µg 0%
Choline 0.5mg 0%
Tryptophan 0.288mg 0%
Threonine 1.127mg 0%
Isoleucine 1.185mg 0%
Leucine 2.09mg 0%
Lysine 2.362mg 0%
Methionine 0.761mg 0%
Phenylalanine 1.004mg 0%
Valine 1.325mg 0%
Histidine 0.757mg 0%
Omega-3 - EPA 1.01g 0g N/A
Omega-3 - DHA 0.727g 0g N/A
Omega-3 - DPA 0.296g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +799.3%
Contains more FatsFats +3085.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +38.3%
~equal in Other ~1.35g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +6141.3%
Contains more Poly. FatPolyunsaturated fat +6905.3%
Contains less Sat. FatSaturated fat -99.7%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/nutrients
  2. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.