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  6. Mustard Greens Raw vs. Chinook salmon

Mustard Greens Raw vs. Chinook salmon — In-Depth Nutrition Comparison

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Significant differences between mustard Greens Raw and chinook salmon

  • Mustard Greens Raw are richer in vitamin C and vitamin A, while chinook salmon is higher in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, and magnesium.
  • Chinook salmon covers your daily vitamin B12 needs 120% more than mustard Greens Raw.
  • Mustard Greens Raw have 17 times more vitamin C than chinook salmon. Mustard Greens Raw have 70mg of vitamin C, while chinook salmon has 4.1mg.
  • Mustard Greens Raw are lower in saturated fat.
  • Mustard Greens Raw have a higher glycemic index (32) than chinook salmon (0).

Specific food types used in this comparison are Mustard greens, raw and Fish, salmon, chinook, cooked, dry heat.

Infographic

Mustard Greens Raw vs Chinook salmon 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more CalciumCalcium +310.7%
Contains more IronIron +80.2%
Contains more CopperCopper +211.3%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +281.3%
Contains more PotassiumPotassium +31.5%
Contains more ZincZinc +124%
Contains more PhosphorusPhosphorus +539.7%
Contains more SeleniumSelenium +5100%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin CVitamin C +1607.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +1155.6%
Contains more Vitamin B5Vitamin B5 +311.9%
Contains more Vitamin B6Vitamin B6 +156.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +191.7%
~equal in Vitamin A ~149µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Chinook salmon DV% diff.
Vitamin K 257.5µg 215%
Vitamin B12 0µg 2.87µg 120%
Selenium 0.9µg 46.8µg 83%
Vitamin C 70mg 4.1mg 73%
Vitamin B3 0.8mg 10.045mg 58%
Protein 2.86g 25.72g 46%
Phosphorus 58mg 371mg 45%
Cholesterol 0mg 85mg 28%
Vitamin B6 0.18mg 0.462mg 22%
Magnesium 32mg 122mg 21%
Fats 0.42g 13.38g 20%
Polyunsaturated fat 0.038g 2.662g 17%
Saturated fat 0.01g 3.214g 15%
Monounsaturated fat 0.092g 5.742g 14%
Fiber 3.2g 0g 13%
Vitamin E 2.01mg 13%
Vitamin B5 0.21mg 0.865mg 13%
Copper 0.165mg 0.053mg 12%
Calories 27kcal 231kcal 10%
Iron 1.64mg 0.91mg 9%
Calcium 115mg 28mg 9%
Folate 12µg 35µg 6%
Potassium 384mg 505mg 4%
Vitamin B2 0.11mg 0.154mg 3%
Vitamin B1 0.08mg 0.044mg 3%
Zinc 0.25mg 0.56mg 3%
Sodium 20mg 60mg 2%
Carbs 4.67g 0g 2%
Manganese 0.019mg 1%
Net carbs 1.47g 0g N/A
Sugar 1.32g N/A
Vitamin A 151µg 149µg 0%
Choline 0.5mg 0%
Tryptophan 0.288mg 0%
Threonine 1.127mg 0%
Isoleucine 1.185mg 0%
Leucine 2.09mg 0%
Lysine 2.362mg 0%
Methionine 0.761mg 0%
Phenylalanine 1.004mg 0%
Valine 1.325mg 0%
Histidine 0.757mg 0%
Omega-3 - EPA 0g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0g 0.296g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +38.3%
Contains more OtherOther +-128.7%
Contains more ProteinProtein +799.3%
Contains more FatsFats +3085.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +6141.3%
Contains more Poly. FatPolyunsaturated fat +6905.3%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients
  2. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.