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Sea bass vs. Mustard — In-Depth Nutrition Comparison

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The main differences between sea bass and mustard

  • Sea bass is richer in vitamin B12, selenium, vitamin B6, phosphorus, vitamin B3, and vitamin B5, yet mustard is richer in manganese and fiber.
  • Daily need coverage for vitamin B12 for sea bass is 184% higher.
  • Sea bass has a lower glycemic index than mustard.

Food types used in this article are Fish, bass, striped, cooked, dry heat and Mustard, prepared, yellow.

Infographic

Sea bass vs Mustard infographic
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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 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more PotassiumPotassium +115.8%
Contains more PhosphorusPhosphorus +135.2%
Contains less SodiumSodium -92%
Contains more SeleniumSelenium +39.7%
Contains more CalciumCalcium +231.6%
Contains more IronIron +49.1%
Contains more CopperCopper +85%
Contains more ZincZinc +25.5%
Contains more ManganeseManganese +2121.1%
~equal in Magnesium ~48mg

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% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin AVitamin A +520%
Contains more Vitamin B3Vitamin B3 +352.7%
Contains more Vitamin B5Vitamin B5 +240.6%
Contains more Vitamin B6Vitamin B6 +394.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +42.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +53.9%
Contains more Vitamin B2Vitamin B2 +89.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sea bass Mustard DV% diff.
Vitamin B12 4.41µg 0µg 184%
Sodium 88mg 1104mg 44%
Protein 22.73g 3.74g 38%
Cholesterol 103mg 0mg 34%
Selenium 46.8µg 33.5µg 24%
Phosphorus 254mg 108mg 21%
Vitamin B6 0.346mg 0.07mg 21%
Manganese 0.019mg 0.422mg 18%
Fiber 0g 4g 16%
Vitamin B3 2.558mg 0.565mg 12%
Vitamin B5 0.865mg 0.254mg 12%
Iron 1.08mg 1.61mg 7%
Vitamin B1 0.115mg 0.177mg 5%
Potassium 328mg 152mg 5%
Calcium 19mg 63mg 4%
Copper 0.04mg 0.074mg 4%
Choline 22.4mg 4%
Vitamin B2 0.037mg 0.07mg 3%
Monounsaturated fat 0.846g 2.182g 3%
Calories 124kcal 60kcal 3%
Vitamin A 31µg 5µg 3%
Vitamin E 0.36mg 2%
Carbs 0g 5.83g 2%
Saturated fat 0.65g 0.214g 2%
Polyunsaturated fat 1.005g 0.774g 2%
Zinc 0.51mg 0.64mg 1%
Magnesium 51mg 48mg 1%
Vitamin K 1.4µg 1%
Folate 10µg 7µg 1%
Fats 2.99g 3.34g 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 0g 1.83g N/A
Sugar 0.92g N/A
Starch 0.64g 0%
Trans fat 0.009g N/A
Tryptophan 0.255mg 0.009mg 0%
Threonine 0.997mg 0.167mg 0%
Isoleucine 1.047mg 0.146mg 0%
Leucine 1.848mg 0.292mg 0%
Lysine 2.088mg 0.264mg 0%
Methionine 0.673mg 0.076mg 0%
Phenylalanine 0.887mg 0.161mg 0%
Valine 1.171mg 0.189mg 0%
Histidine 0.669mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.75g 0g N/A
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +507.8%
Contains more FatsFats +11.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.1%
Contains more OtherOther +266.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains more Poly. FatPolyunsaturated fat +29.8%
Contains less Sat. FatSaturated fat -67.1%
Contains more Mono. FatMonounsaturated fat +157.9%

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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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/nutrients
  2. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.