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  6. Salmon raw vs. Mustard Greens Raw

Salmon raw vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the main differences between salmon raw and mustard Greens Raw?

  • Salmon raw is richer in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, and phosphorus, yet mustard Greens Raw are richer in vitamin C and vitamin A.
  • Salmon raw's daily need coverage for vitamin B12 is 133% higher.
  • Salmon raw has a lower glycemic index than mustard Greens Raw.

We used Fish, salmon, Atlantic, wild, raw and Mustard greens, raw types in this comparison.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 PotassiumPotassium +27.6%
Contains more CopperCopper +51.5%
Contains more ZincZinc +156%
Contains more PhosphorusPhosphorus +244.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3955.6%
Contains more MagnesiumMagnesium +10.3%
Contains more CalciumCalcium +858.3%
Contains more IronIron +105%
Contains less SodiumSodium -54.5%

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 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 +182.5%
Contains more Vitamin B2Vitamin B2 +245.5%
Contains more Vitamin B3Vitamin B3 +882.5%
Contains more Vitamin B5Vitamin B5 +692.4%
Contains more Vitamin B6Vitamin B6 +354.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +108.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1158.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin B12 3.18µg 0µg 133%
Vitamin C 0mg 70mg 78%
Selenium 36.5µg 0.9µg 65%
Vitamin B6 0.818mg 0.18mg 49%
Vitamin B3 7.86mg 0.8mg 44%
Protein 19.84g 2.86g 34%
Vitamin B5 1.664mg 0.21mg 29%
Vitamin B2 0.38mg 0.11mg 21%
Phosphorus 200mg 58mg 20%
Cholesterol 55mg 0mg 18%
Polyunsaturated fat 2.539g 0.038g 17%
Vitamin A 12µg 151µg 15%
Vitamin E 2.01mg 13%
Fiber 0g 3.2g 13%
Vitamin B1 0.226mg 0.08mg 12%
Iron 0.8mg 1.64mg 11%
Calcium 12mg 115mg 10%
Copper 0.25mg 0.165mg 9%
Fats 6.34g 0.42g 9%
Calories 142kcal 27kcal 6%
Monounsaturated fat 2.103g 0.092g 5%
Zinc 0.64mg 0.25mg 4%
Saturated fat 0.981g 0.01g 4%
Potassium 490mg 384mg 3%
Folate 25µg 12µg 3%
Carbs 0g 4.67g 2%
Manganese 0.016mg 1%
Sodium 44mg 20mg 1%
Magnesium 29mg 32mg 1%
Net carbs 0g 1.47g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +593.7%
Contains more FatsFats +1409.5%
Contains more OtherOther +294.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +32.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 +2185.9%
Contains more Poly. FatPolyunsaturated fat +6581.6%
Contains less Sat. FatSaturated fat -99%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.