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  6. Mackerel vs. Mustard Greens Raw

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

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What are the differences between mackerel and mustard Greens Raw?

  • Mackerel is higher in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B2, and vitamin B6, yet mustard Greens Raw are higher in vitamin C and vitamin A.
  • Mackerel's daily need coverage for vitamin B12 is 792% more.
  • The glycemic index of mackerel is lower.

We used Fish, mackerel, Atlantic, cooked, dry heat and Mustard greens, raw types in this article.

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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
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 +203.1%
Contains more ZincZinc +276%
Contains more PhosphorusPhosphorus +379.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +5633.3%
Contains more CalciumCalcium +666.7%
Contains more CopperCopper +75.5%
Contains less SodiumSodium -75.9%
~equal in Potassium ~384mg
~equal in Iron ~1.64mg

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +98.8%
Contains more Vitamin B2Vitamin B2 +274.5%
Contains more Vitamin B3Vitamin B3 +756.3%
Contains more Vitamin B5Vitamin B5 +371.4%
Contains more Vitamin B6Vitamin B6 +155.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +17400%
Contains more Vitamin AVitamin A +179.6%
Contains more FolateFolate +500%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mackerel Mustard Greens Raw DV% diff.
Vitamin B12 19µg 0µg 792%
Vitamin K 257.5µg 215%
Selenium 51.6µg 0.9µg 92%
Vitamin C 0.4mg 70mg 77%
Protein 23.85g 2.86g 42%
Vitamin B3 6.85mg 0.8mg 38%
Phosphorus 278mg 58mg 31%
Polyunsaturated fat 4.3g 0.038g 28%
Fats 17.81g 0.42g 27%
Cholesterol 75mg 0mg 25%
Vitamin B2 0.412mg 0.11mg 23%
Vitamin B6 0.46mg 0.18mg 22%
Saturated fat 4.176g 0.01g 19%
Monounsaturated fat 7.006g 0.092g 17%
Vitamin B5 0.99mg 0.21mg 16%
Magnesium 97mg 32mg 15%
Vitamin E 2.01mg 13%
Fiber 0g 3.2g 13%
Calories 262kcal 27kcal 12%
Vitamin A 54µg 151µg 11%
Calcium 15mg 115mg 10%
Copper 0.094mg 0.165mg 8%
Vitamin B1 0.159mg 0.08mg 7%
Zinc 0.94mg 0.25mg 6%
Sodium 83mg 20mg 3%
Folate 2µg 12µg 3%
Carbs 0g 4.67g 2%
Manganese 0.02mg 1%
Iron 1.57mg 1.64mg 1%
Potassium 401mg 384mg 1%
Net carbs 0g 1.47g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.267mg 0%
Threonine 1.045mg 0%
Isoleucine 1.099mg 0%
Leucine 1.938mg 0%
Lysine 2.19mg 0%
Methionine 0.706mg 0%
Phenylalanine 0.931mg 0%
Valine 1.228mg 0%
Histidine 0.702mg 0%
Omega-3 - EPA 0.504g 0g N/A
Omega-3 - DHA 0.699g 0g N/A
Omega-3 - DPA 0.106g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 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 +733.9%
Contains more FatsFats +4140.5%
Contains more OtherOther +275.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +70.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 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 +7515.2%
Contains more Poly. FatPolyunsaturated fat +11215.8%
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.