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Cod vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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A recap on differences between cod and mustard Greens Raw

  • Cod has more vitamin B5, selenium, vitamin B12, and phosphorus; however, mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, iron, and copper.
  • Cod covers your daily vitamin B5 needs 3056% more than mustard Greens Raw.
  • Mustard Greens Raw have less cholesterol.
  • The glycemic index of mustard Greens Raw is higher.

Food varieties used in this article are Fish, cod, Atlantic, raw and Mustard greens, raw.

Infographic

Cod 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.
Cod
Cod
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
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 ZincZinc +80%
Contains more PhosphorusPhosphorus +250%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3577.8%
Contains more CalciumCalcium +618.8%
Contains more IronIron +331.6%
Contains more CopperCopper +489.3%
Contains less SodiumSodium -63%
~equal in Magnesium ~32mg
~equal in Potassium ~384mg

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.
Cod
Cod
6
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
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 DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +157.9%
Contains more Vitamin B5Vitamin B5 +72757.1%
Contains more Vitamin B6Vitamin B6 +36.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +12940%
Contains more Vitamin CVitamin C +6900%
Contains more Vitamin AVitamin A +1158.3%
Contains more Vitamin EVitamin E +214.1%
Contains more Vitamin B2Vitamin B2 +69.2%
Contains more Vitamin KVitamin K +257400%
Contains more FolateFolate +71.4%
~equal in Vitamin B1 ~0.08mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 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 +522.7%
Contains more FatsFats +59.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.7%
Contains more OtherOther +350%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 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 Poly. FatPolyunsaturated fat +507.9%
Contains less Sat. FatSaturated fat -92.4%
~equal in Monounsaturated fat ~0.092g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod Mustard Greens Raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cod Mustard Greens Raw DV% diff.
Vitamin B5 153mg 0.21mg 3056%
Vitamin K 0.1µg 257.5µg 215%
Vitamin C 1mg 70mg 77%
Selenium 33.1µg 0.9µg 59%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 2.86g 30%
Phosphorus 203mg 58mg 21%
Iron 0.38mg 1.64mg 16%
Copper 0.028mg 0.165mg 15%
Vitamin A 12µg 151µg 15%
Cholesterol 43mg 0mg 14%
Fiber 0g 3.2g 13%
Choline 65.2mg 0.5mg 12%
Calcium 16mg 115mg 10%
Vitamin E 0.64mg 2.01mg 9%
Vitamin B3 2.063mg 0.8mg 8%
Vitamin D 36IU 0IU 5%
Vitamin B6 0.245mg 0.18mg 5%
Vitamin D 0.9µg 0µg 5%
Vitamin B2 0.065mg 0.11mg 3%
Calories 82kcal 27kcal 3%
Zinc 0.45mg 0.25mg 2%
Carbs 0g 4.67g 2%
Manganese 0.015mg 1%
Sodium 54mg 20mg 1%
Polyunsaturated fat 0.231g 0.038g 1%
Potassium 413mg 384mg 1%
Folate 7µg 12µg 1%
Saturated fat 0.131g 0.01g 1%
Fats 0.67g 0.42g 0%
Net carbs 0g 1.47g N/A
Magnesium 32mg 32mg 0%
Sugar 0g 1.32g N/A
Vitamin B1 0.076mg 0.08mg 0%
Monounsaturated fat 0.094g 0.092g 0%
Tryptophan 0.199mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 1.635mg 0%
Methionine 0.527mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 0.064g 0g N/A
Omega-3 - DHA 0.12g 0g N/A
Omega-3 - DPA 0.01g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Mustard Greens Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
731%
Cod
84%
Mustard Greens Raw
Minerals Daily Need Coverage Score
38%
Cod
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 0.121g)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 1.32g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 32)
Which food is cheaper?
Cod
Cod is cheaper (difference - $0.1)
Which food is richer in minerals?
Cod
Cod is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.