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  6. Halibut raw vs. Mustard Greens Raw

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

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How are halibut raw and mustard Greens Raw different?

  • Halibut raw is richer in vitamin D, selenium, vitamin B12, vitamin B6, and phosphorus, while mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, and copper.
  • Mustard Greens Raw cover your daily need for vitamin K, 214% more than halibut raw.
  • Mustard Greens Raw are lower in cholesterol.
  • Mustard Greens Raw have a higher glycemic index (32) than halibut raw (0).

Fish, halibut, Greenland, raw and Mustard greens, raw types were used in this article.

Infographic

Halibut 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 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 ZincZinc +60%
Contains more PhosphorusPhosphorus +182.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3955.6%
Contains more MagnesiumMagnesium +23.1%
Contains more CalciumCalcium +3733.3%
Contains more PotassiumPotassium +43.3%
Contains more IronIron +148.5%
Contains more CopperCopper +450%
Contains less SodiumSodium -75%

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
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 +87.5%
Contains more Vitamin B5Vitamin B5 +19%
Contains more Vitamin B6Vitamin B6 +133.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +12260%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +978.6%
Contains more Vitamin EVitamin E +175.3%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more Vitamin KVitamin K +257400%
Contains more FolateFolate +1100%

All nutrients comparison - raw data values

Nutrient Halibut raw Mustard Greens Raw DV% diff.
Vitamin K 0.1µg 257.5µg 215%
Vitamin D 27.4µg 0µg 137%
Vitamin D 1097IU 0IU 137%
Vitamin C 0mg 70mg 78%
Selenium 36.5µg 0.9µg 65%
Vitamin B12 1µg 0µg 42%
Protein 14.37g 2.86g 23%
Monounsaturated fat 8.378g 0.092g 21%
Fats 13.84g 0.42g 21%
Vitamin B6 0.42mg 0.18mg 18%
Cholesterol 46mg 0mg 15%
Copper 0.03mg 0.165mg 15%
Phosphorus 164mg 58mg 15%
Vitamin A 14µg 151µg 15%
Fiber 0g 3.2g 13%
Iron 0.66mg 1.64mg 12%
Saturated fat 2.419g 0.01g 11%
Calcium 3mg 115mg 11%
Choline 61.8mg 0.5mg 11%
Polyunsaturated fat 1.367g 0.038g 9%
Vitamin E 0.73mg 2.01mg 9%
Calories 186kcal 27kcal 8%
Vitamin B3 1.5mg 0.8mg 4%
Sodium 80mg 20mg 3%
Folate 1µg 12µg 3%
Potassium 268mg 384mg 3%
Vitamin B1 0.06mg 0.08mg 2%
Carbs 0g 4.67g 2%
Vitamin B2 0.08mg 0.11mg 2%
Vitamin B5 0.25mg 0.21mg 1%
Manganese 0.012mg 1%
Zinc 0.4mg 0.25mg 1%
Magnesium 26mg 32mg 1%
Net carbs 0g 1.47g N/A
Sugar 0g 1.32g N/A
Tryptophan 0.161mg 0%
Threonine 0.63mg 0%
Isoleucine 0.662mg 0%
Leucine 1.168mg 0%
Lysine 1.32mg 0%
Methionine 0.425mg 0%
Phenylalanine 0.561mg 0%
Valine 0.74mg 0%
Histidine 0.423mg 0%
Omega-3 - EPA 0.526g 0g N/A
Omega-3 - DHA 0.393g 0g N/A
Omega-3 - DPA 0.089g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 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 +402.4%
Contains more FatsFats +3195.2%
Contains more OtherOther +12.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +29.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 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 +9006.5%
Contains more Poly. FatPolyunsaturated fat +3497.4%
Contains less Sat. FatSaturated fat -99.6%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.