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  6. Caviar vs. Mustard Greens Raw

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

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Important differences between caviar and mustard Greens Raw

  • Caviar has more vitamin B12, iron, selenium, choline, vitamin B5, and magnesium; however, mustard Greens Raw are richer in vitamin K and vitamin C.
  • Caviar's daily need coverage for vitamin B12 is 833% more.
  • Mustard Greens Raw have a higher glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of caviar is 0.

The food varieties used in the comparison are Fish, caviar, black, and red, granular and Mustard greens, raw.

Infographic

Caviar 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.
Caviar
Caviar
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
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 +837.5%
Contains more CalciumCalcium +139.1%
Contains more IronIron +624.4%
Contains more ZincZinc +280%
Contains more PhosphorusPhosphorus +513.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +7177.8%
Contains more PotassiumPotassium +112.2%
Contains more CopperCopper +50%
Contains less SodiumSodium -98.7%

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.
Caviar
Caviar
9
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% 90% 38% 44% 48% 143% 2.3% 210% 74% 2500% 1.5% 38% 268%
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 AVitamin A +79.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +137.5%
Contains more Vitamin B2Vitamin B2 +463.6%
Contains more Vitamin B5Vitamin B5 +1566.7%
Contains more Vitamin B6Vitamin B6 +77.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +316.7%
Contains more CholineCholine +98080%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +566.7%
Contains more Vitamin KVitamin K +42816.7%
~equal in Vitamin E ~2.01mg

All nutrients comparison - raw data values

Nutrient Caviar Mustard Greens Raw DV% diff.
Vitamin B12 20µg 0µg 833%
Vitamin K 0.6µg 257.5µg 214%
Cholesterol 588mg 0mg 196%
Iron 11.88mg 1.64mg 128%
Selenium 65.5µg 0.9µg 117%
Choline 490.9mg 0.5mg 89%
Vitamin C 0mg 70mg 78%
Vitamin B5 3.5mg 0.21mg 66%
Magnesium 300mg 32mg 64%
Sodium 1500mg 20mg 64%
Polyunsaturated fat 7.405g 0.038g 49%
Protein 24.6g 2.86g 43%
Phosphorus 356mg 58mg 43%
Vitamin B2 0.62mg 0.11mg 39%
Fats 17.9g 0.42g 27%
Saturated fat 4.06g 0.01g 18%
Calcium 275mg 115mg 16%
Vitamin D 117IU 0IU 15%
Vitamin D 2.9µg 0µg 15%
Fiber 0g 3.2g 13%
Vitamin A 271µg 151µg 13%
Calories 264kcal 27kcal 12%
Vitamin B6 0.32mg 0.18mg 11%
Monounsaturated fat 4.631g 0.092g 11%
Folate 50µg 12µg 10%
Vitamin B1 0.19mg 0.08mg 9%
Zinc 0.95mg 0.25mg 6%
Copper 0.11mg 0.165mg 6%
Potassium 181mg 384mg 6%
Vitamin B3 0.12mg 0.8mg 4%
Manganese 0.05mg 2%
Vitamin E 1.89mg 2.01mg 1%
Carbs 4g 4.67g 0%
Net carbs 4g 1.47g N/A
Sugar 0g 1.32g N/A
Tryptophan 0.323mg 0%
Threonine 1.263mg 0%
Isoleucine 1.035mg 0%
Leucine 2.133mg 0%
Lysine 1.834mg 0%
Methionine 0.646mg 0%
Phenylalanine 1.071mg 0%
Valine 1.263mg 0%
Histidine 0.649mg 0%
Omega-3 - EPA 2.741g 0g N/A
Omega-3 - DHA 3.8g 0g N/A
Omega-3 - DPA 0.229g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caviar
Caviar
3
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 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 +760.1%
Contains more FatsFats +4161.9%
Contains more OtherOther +344.4%
Contains more CarbsCarbs +16.8%
Contains more WaterWater +90.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caviar
Caviar
2
25% 29% 46%
Saturated fat: Sat. Fat 4.06 g
Monounsaturated fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 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 +4933.7%
Contains more Poly. FatPolyunsaturated fat +19386.8%
Contains less Sat. FatSaturated fat -99.8%

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. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.