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  6. Mussels vs. Mustard Greens Raw

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

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A recap on differences between mussels and mustard Greens Raw

  • Mussels has more vitamin B12, selenium, iron, phosphorus, vitamin B2, zinc, and vitamin B1; however, mustard Greens Raw are higher in vitamin C and vitamin A.
  • Mussels covers your daily vitamin B12 needs 1000% more than mustard Greens Raw.
  • The glycemic index of mussels is higher.

Food varieties used in this article are Mollusks, mussel, blue, cooked, moist heat and Mustard greens, raw.

Infographic

Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
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 +15.6%
Contains more IronIron +309.8%
Contains more ZincZinc +968%
Contains more PhosphorusPhosphorus +391.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +9855.6%
Contains more CalciumCalcium +248.5%
Contains more PotassiumPotassium +43.3%
Contains more CopperCopper +10.7%
Contains less SodiumSodium -94.6%

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 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 +275%
Contains more Vitamin B2Vitamin B2 +281.8%
Contains more Vitamin B3Vitamin B3 +275%
Contains more Vitamin B5Vitamin B5 +352.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +533.3%
Contains more Vitamin CVitamin C +414.7%
Contains more Vitamin AVitamin A +65.9%
Contains more Vitamin B6Vitamin B6 +80%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mussels Mustard Greens Raw DV% diff.
Vitamin B12 24µg 0µg 1000%
Manganese 6.8mg 296%
Vitamin K 257.5µg 215%
Selenium 89.6µg 0.9µg 161%
Iron 6.72mg 1.64mg 64%
Vitamin C 13.6mg 70mg 63%
Protein 23.8g 2.86g 42%
Phosphorus 285mg 58mg 32%
Vitamin B2 0.42mg 0.11mg 24%
Zinc 2.67mg 0.25mg 22%
Cholesterol 56mg 0mg 19%
Vitamin B1 0.3mg 0.08mg 18%
Folate 76µg 12µg 16%
Vitamin B5 0.95mg 0.21mg 15%
Sodium 369mg 20mg 15%
Vitamin B3 3mg 0.8mg 14%
Fiber 0g 3.2g 13%
Vitamin E 2.01mg 13%
Calcium 33mg 115mg 8%
Polyunsaturated fat 1.212g 0.038g 8%
Calories 172kcal 27kcal 7%
Vitamin A 91µg 151µg 7%
Vitamin B6 0.1mg 0.18mg 6%
Fats 4.48g 0.42g 6%
Saturated fat 0.85g 0.01g 4%
Potassium 268mg 384mg 3%
Copper 0.149mg 0.165mg 2%
Monounsaturated fat 1.014g 0.092g 2%
Magnesium 37mg 32mg 1%
Carbs 7.39g 4.67g 1%
Net carbs 7.39g 1.47g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.267mg 0%
Threonine 1.025mg 0%
Isoleucine 1.036mg 0%
Leucine 1.676mg 0%
Lysine 1.779mg 0%
Methionine 0.537mg 0%
Phenylalanine 0.853mg 0%
Valine 1.04mg 0%
Histidine 0.457mg 0%
Omega-3 - EPA 0.276g 0g N/A
Omega-3 - DHA 0.506g 0g N/A
Omega-3 - DPA 0.044g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 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 +732.2%
Contains more FatsFats +966.7%
Contains more CarbsCarbs +58.2%
Contains more OtherOther +135.6%
Contains more WaterWater +48.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 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 +1002.2%
Contains more Poly. FatPolyunsaturated fat +3089.5%
Contains less Sat. FatSaturated fat -98.8%

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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.