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  6. Mustard vs. Salmon raw

Mustard vs. Salmon raw — In-Depth Nutrition Comparison

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Important differences between mustard and salmon raw

  • Mustard has more manganese and fiber; however, salmon raw has more vitamin B12, vitamin B6, vitamin B3, vitamin B5, vitamin B2, and copper.
  • Salmon raw's daily need coverage for vitamin B12 is 133% more.
  • Salmon raw is lower in sodium.
  • Mustard has a higher glycemic index than salmon raw.

The food varieties used in the comparison are Mustard, prepared, yellow and Fish, salmon, Atlantic, wild, raw.

Infographic

Mustard vs Salmon 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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%
Contains more MagnesiumMagnesium +65.5%
Contains more CalciumCalcium +425%
Contains more IronIron +101.3%
Contains more ManganeseManganese +2537.5%
Contains more PotassiumPotassium +222.4%
Contains more CopperCopper +237.8%
Contains more PhosphorusPhosphorus +85.2%
Contains less SodiumSodium -96%
~equal in Zinc ~0.64mg
~equal in Selenium ~36.5µg

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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +140%
Contains more Vitamin B1Vitamin B1 +27.7%
Contains more Vitamin B2Vitamin B2 +442.9%
Contains more Vitamin B3Vitamin B3 +1291.2%
Contains more Vitamin B5Vitamin B5 +555.1%
Contains more Vitamin B6Vitamin B6 +1068.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +257.1%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.2%
Contains more ProteinProtein +430.5%
Contains more FatsFats +89.8%
Contains more OtherOther +57.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -78.2%
Contains more Poly. FatPolyunsaturated fat +228%
~equal in Monounsaturated fat ~2.103g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Salmon raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Vitamin B6 0.07mg 0.818mg 58%
Vitamin B3 0.565mg 7.86mg 46%
Sodium 1104mg 44mg 46%
Protein 3.74g 19.84g 32%
Vitamin B5 0.254mg 1.664mg 28%
Vitamin B2 0.07mg 0.38mg 24%
Copper 0.074mg 0.25mg 20%
Manganese 0.422mg 0.016mg 18%
Cholesterol 0mg 55mg 18%
Fiber 4g 0g 16%
Phosphorus 108mg 200mg 13%
Polyunsaturated fat 0.774g 2.539g 12%
Potassium 152mg 490mg 10%
Iron 1.61mg 0.8mg 10%
Selenium 33.5µg 36.5µg 5%
Calcium 63mg 12mg 5%
Magnesium 48mg 29mg 5%
Folate 7µg 25µg 5%
Fats 3.34g 6.34g 5%
Choline 22.4mg 4%
Calories 60kcal 142kcal 4%
Vitamin B1 0.177mg 0.226mg 4%
Saturated fat 0.214g 0.981g 3%
Vitamin E 0.36mg 2%
Carbs 5.83g 0g 2%
Vitamin A 5µg 12µg 1%
Vitamin K 1.4µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 1.83g 0g N/A
Sugar 0.92g N/A
Zinc 0.64mg 0.64mg 0%
Starch 0.64g 0%
Trans fat 0.009g N/A
Monounsaturated fat 2.182g 2.103g 0%
Tryptophan 0.009mg 0.222mg 0%
Threonine 0.167mg 0.87mg 0%
Isoleucine 0.146mg 0.914mg 0%
Leucine 0.292mg 1.613mg 0%
Lysine 0.264mg 1.822mg 0%
Methionine 0.076mg 0.587mg 0%
Phenylalanine 0.161mg 0.775mg 0%
Valine 0.189mg 1.022mg 0%
Histidine 0.119mg 0.584mg 0%
Fructose 0.23g 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - ALA 0.373g N/A
Omega-3 - DPA 0g 0.287g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Salmon raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Mustard
77%
Salmon raw
Minerals Daily Need Coverage Score
60%
Mustard
49%
Salmon raw

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 1060mg)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Mustard
Mustard is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated fat?
Mustard
Mustard is lower in Saturated fat (difference - 0.767g)
Which food is cheaper?
Mustard
Mustard is cheaper (difference - $10.9)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.