Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Mackerel
  5. Compare
  6. Mackerel vs. Mustard Greens Raw

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

Compare

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.

Infographic

Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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 +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%
~equal in Manganese ~mg

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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
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 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%

All nutrients comparison - raw data values

Nutrient Mackerel Mustard Greens Raw 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 +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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 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 +8943.5%
Contains more Poly. FatPolyunsaturated fat +16242.1%
Contains less Sat. FatSaturated fat -99.9%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.