Mackerel vs. Mustard Greens Raw — In-Depth Nutrition Comparison
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Significant differences between mackerel and mustard Greens Raw
- Mackerel is richer in vitamin B12, vitamin D, selenium, and phosphorus, while mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
- Mackerel covers your daily vitamin B12 needs 500% more than mustard Greens Raw.
- Mustard Greens Raw are lower in cholesterol.
- Mustard Greens Raw have a higher glycemic index (32) than mackerel (0).
Specific food types used in this comparison are Fish, mackerel, salted and Mustard greens, raw.
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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.
| Contains more MagnesiumMagnesium | +87.5% |
| Contains more PotassiumPotassium | +35.4% |
| Contains more ZincZinc | +340% |
| Contains more PhosphorusPhosphorus | +337.9% |
| Contains more SeleniumSelenium | +8055.6% |
| Contains more CalciumCalcium | +74.2% |
| Contains more IronIron | +17.1% |
| Contains more CopperCopper | +65% |
| Contains less SodiumSodium | -99.6% |
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.
| Contains more Vitamin EVitamin E | +18.4% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +72.7% |
| Contains more Vitamin B3Vitamin B3 | +312.5% |
| Contains more Vitamin B6Vitamin B6 | +127.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +25% |
| Contains more CholineCholine | +20220% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +221.3% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin KVitamin K | +3201.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.5 g
Fats:
25.1 g
Carbs:
0 g
Water:
43 g
Other:
13.4 g
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
| Contains more ProteinProtein | +546.9% |
| Contains more FatsFats | +5876.2% |
| Contains more OtherOther | +892.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +110.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.148 g
Monounsaturated fat:
Mono. Fat
8.32 g
Polyunsaturated fat:
Poly. Fat
6.21 g
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 | +8943.5% |
| Contains more Poly. FatPolyunsaturated fat | +16242.1% |
| Contains less Sat. FatSaturated fat | -99.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 12µg | 0µg | 500% |
| Vitamin K | 7.8µg | 257.5µg | 208% |
| Sodium | 4450mg | 20mg | 193% |
| Selenium | 73.4µg | 0.9µg | 132% |
| Vitamin D | 1006IU | 0IU | 126% |
| Vitamin D | 25.2µg | 0µg | 126% |
| Vitamin C | 0mg | 70mg | 78% |
| Polyunsaturated fat | 6.21g | 0.038g | 41% |
| Fats | 25.1g | 0.42g | 38% |
| Cholesterol | 95mg | 0mg | 32% |
| Saturated fat | 7.148g | 0.01g | 32% |
| Protein | 18.5g | 2.86g | 31% |
| Phosphorus | 254mg | 58mg | 28% |
| Monounsaturated fat | 8.32g | 0.092g | 21% |
| Choline | 101.6mg | 0.5mg | 18% |
| Vitamin B6 | 0.41mg | 0.18mg | 18% |
| Vitamin B3 | 3.3mg | 0.8mg | 16% |
| Calories | 305kcal | 27kcal | 14% |
| Fiber | 0g | 3.2g | 13% |
| Vitamin A | 47µg | 151µg | 12% |
| Zinc | 1.1mg | 0.25mg | 8% |
| Copper | 0.1mg | 0.165mg | 7% |
| Magnesium | 60mg | 32mg | 7% |
| Vitamin B2 | 0.19mg | 0.11mg | 6% |
| Calcium | 66mg | 115mg | 5% |
| Vitamin B1 | 0.02mg | 0.08mg | 5% |
| Potassium | 520mg | 384mg | 4% |
| Vitamin B5 | 0.21mg | 4% | |
| Iron | 1.4mg | 1.64mg | 3% |
| Carbs | 0g | 4.67g | 2% |
| Vitamin E | 2.38mg | 2.01mg | 2% |
| Folate | 15µg | 12µg | 1% |
| Net carbs | 0g | 1.47g | N/A |
| Sugar | 0g | 1.32g | N/A |
| Omega-3 - EPA | 1.619g | 0g | N/A |
| Omega-3 - DHA | 2.965g | 0g | N/A |
| Omega-3 - DPA | 0.391g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
172%
84%
Minerals Daily Need Coverage Score
131%
25%
Comparison summary
Which food is lower in Cholesterol?
Mustard Greens Raw is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Mustard Greens Raw contains less Sodium (difference - 4430mg)
Which food is lower in Saturated fat?
Mustard Greens Raw is lower in Saturated fat (difference - 7.138g)
Which food is cheaper?
Mustard Greens Raw is cheaper (difference - $5.6)
Which food is lower in Sugar?
Mackerel is lower in Sugar (difference - 1.32g)
Which food is lower in glycemic index?
Mackerel is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
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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.