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  6. Crab stick vs. Mustard Greens Raw

Crab stick vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are crab stick and mustard Greens Raw different?

  • Crab stick is richer in selenium, phosphorus, and vitamin B12, while mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, iron, copper, and vitamin E.
  • Mustard Greens Raw cover your daily need for vitamin K, 214% more than crab stick.
  • Mustard Greens Raw are lower in sodium.
  • Crab stick has a higher glycemic index (50) than mustard Greens Raw (32).

Crustaceans, crab, alaska king, imitation, made from surimi and Mustard greens, raw types were used in this article.

Infographic

Crab stick 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 31% 3.9% 7.9% 15% 11% 9% 121% 69% 1.4% 122%
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 +34.4%
Contains more ZincZinc +32%
Contains more PhosphorusPhosphorus +386.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2377.8%
Contains more CalciumCalcium +784.6%
Contains more PotassiumPotassium +326.7%
Contains more IronIron +320.5%
Contains more CopperCopper +415.6%
Contains less SodiumSodium -96.2%

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 0% 0% 3.4% 0% 7.5% 18% 12% 0% 30% 71% 1% 0% 7.1%
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 B12Vitamin B12 +∞%
Contains more CholineCholine +2500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1082.4%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more Vitamin B3Vitamin B3 +29%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +38.5%
Contains more Vitamin KVitamin K +64275%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 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 +166.4%
Contains more CarbsCarbs +221.2%
Contains more OtherOther +67.4%
Contains more WaterWater +21.5%
~equal in Fats ~0.42g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 43% 23%
Saturated fat: Sat. Fat 0.216 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.143 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 +198.9%
Contains more Poly. FatPolyunsaturated fat +276.3%
Contains less Sat. FatSaturated fat -95.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crab stick Mustard Greens Raw DV% diff.
Vitamin K 0.4µg 257.5µg 214%
Vitamin C 0mg 70mg 78%
Selenium 22.3µg 0.9µg 39%
Phosphorus 282mg 58mg 32%
Vitamin B12 0.57µg 0µg 24%
Sodium 529mg 20mg 22%
Vitamin A 0µg 151µg 17%
Iron 0.39mg 1.64mg 16%
Copper 0.032mg 0.165mg 15%
Vitamin E 0.17mg 2.01mg 12%
Fiber 0.5g 3.2g 11%
Protein 7.62g 2.86g 10%
Calcium 13mg 115mg 10%
Potassium 90mg 384mg 9%
Cholesterol 20mg 0mg 7%
Vitamin B1 0.03mg 0.08mg 4%
Vitamin B5 0mg 0.21mg 4%
Vitamin B6 0.13mg 0.18mg 4%
Folate 0µg 12µg 3%
Magnesium 43mg 32mg 3%
Carbs 15g 4.67g 3%
Calories 95kcal 27kcal 3%
Choline 13mg 0.5mg 2%
Vitamin B2 0.08mg 0.11mg 2%
Saturated fat 0.216g 0.01g 1%
Polyunsaturated fat 0.143g 0.038g 1%
Fructose 0.62g 1%
Vitamin B3 0.62mg 0.8mg 1%
Starch 3.5g 1%
Zinc 0.33mg 0.25mg 1%
Fats 0.46g 0.42g 0%
Net carbs 14.5g 1.47g N/A
Sugar 6.25g 1.32g N/A
Manganese 0.011mg 0%
Trans fat 0.008g 0g N/A
Monounsaturated fat 0.275g 0.092g 0%
Tryptophan 0.075mg 0%
Threonine 0.285mg 0%
Isoleucine 0.23mg 0%
Leucine 0.607mg 0%
Lysine 0.707mg 0%
Methionine 0.261mg 0%
Phenylalanine 0.26mg 0%
Valine 0.286mg 0%
Histidine 0.156mg 0%
Omega-3 - DHA 0.028g 0g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Linoleic acid 0.089g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab stick 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
12%
Crab stick
84%
Mustard Greens Raw
Minerals Daily Need Coverage Score
39%
Crab stick
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 20mg)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 4.93g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 509mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 0.206g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 18)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $10.6)
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food is richer in minerals?
?
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. Crab stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/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.