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  6. Haddock vs. Mustard Greens Raw

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

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The main differences between haddock and mustard Greens Raw

  • Haddock has more vitamin B12, selenium, phosphorus, and vitamin B3; however, mustard Greens Raw have more vitamin K, vitamin C, vitamin A, iron, and copper.
  • Daily need coverage for vitamin K for mustard Greens Raw is 214% higher.
  • Mustard Greens Raw are lower in cholesterol.
  • Mustard Greens Raw have a higher glycemic index than haddock.

Food types used in this article are Fish, haddock, cooked, dry heat and Mustard greens, raw.

Infographic

Haddock 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 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
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 ZincZinc +60%
Contains more PhosphorusPhosphorus +379.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3422.2%
Contains more MagnesiumMagnesium +23.1%
Contains more CalciumCalcium +721.4%
Contains more IronIron +681%
Contains more CopperCopper +534.6%
Contains less SodiumSodium -92.3%
~equal in Potassium ~384mg

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% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
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 DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +414.9%
Contains more Vitamin B5Vitamin B5 +135.2%
Contains more Vitamin B6Vitamin B6 +81.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +15820%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +619%
Contains more Vitamin EVitamin E +265.5%
Contains more Vitamin B1Vitamin B1 +247.8%
Contains more Vitamin B2Vitamin B2 +59.4%
Contains more Vitamin KVitamin K +257400%
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Haddock Mustard Greens Raw DV% diff.
Vitamin K 0.1µg 257.5µg 215%
Vitamin B12 2.13µg 0µg 89%
Vitamin C 0mg 70mg 78%
Selenium 31.7µg 0.9µg 56%
Protein 19.99g 2.86g 34%
Phosphorus 278mg 58mg 31%
Cholesterol 66mg 0mg 22%
Vitamin B3 4.119mg 0.8mg 21%
Iron 0.21mg 1.64mg 18%
Copper 0.026mg 0.165mg 15%
Choline 79.6mg 0.5mg 14%
Vitamin A 21µg 151µg 14%
Fiber 0g 3.2g 13%
Vitamin B6 0.327mg 0.18mg 11%
Sodium 261mg 20mg 10%
Vitamin E 0.55mg 2.01mg 10%
Calcium 14mg 115mg 10%
Vitamin B5 0.494mg 0.21mg 6%
Vitamin B1 0.023mg 0.08mg 5%
Calories 90kcal 27kcal 3%
Vitamin B2 0.069mg 0.11mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Carbs 0g 4.67g 2%
Manganese 0.013mg 1%
Polyunsaturated fat 0.204g 0.038g 1%
Magnesium 26mg 32mg 1%
Potassium 351mg 384mg 1%
Zinc 0.4mg 0.25mg 1%
Fats 0.55g 0.42g 0%
Net carbs 0g 1.47g N/A
Sugar 0g 1.32g N/A
Folate 13µg 12µg 0%
Trans fat 0.005g 0g N/A
Saturated fat 0.111g 0.01g 0%
Monounsaturated fat 0.074g 0.092g 0%
Tryptophan 0.26mg 0%
Threonine 1.015mg 0%
Isoleucine 1.067mg 0%
Leucine 1.882mg 0%
Lysine 2.126mg 0%
Methionine 0.686mg 0%
Phenylalanine 0.904mg 0%
Valine 1.193mg 0%
Histidine 0.682mg 0%
Omega-3 - EPA 0.051g 0g N/A
Omega-3 - DHA 0.109g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 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 +599%
Contains more FatsFats +31%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.9%
~equal in Other ~1.35g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 19% 52%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 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 Poly. FatPolyunsaturated fat +436.8%
Contains less Sat. FatSaturated fat -91%
Contains more Mono. FatMonounsaturated fat +24.3%

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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.