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  6. Mustard Greens Raw vs. Cod

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

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A recap on the differences between mustard Greens Raw and cod

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, iron, and copper; however, cod is higher in vitamin B5, selenium, vitamin B12, and phosphorus.
  • Cod covers your daily vitamin B5 needs 3056% more than mustard Greens Raw.
  • Cod contains 2575 times less vitamin K than mustard Greens Raw. Mustard Greens Raw contain 257.5µg of vitamin K, while cod contains 0.1µg.
  • The glycemic index of mustard Greens Raw is higher.

Food varieties used in this article are Mustard greens, raw and Fish, cod, Atlantic, raw.

Infographic

Mustard Greens Raw vs Cod 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%
Cod
Cod
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CalciumCalcium +618.8%
Contains more IronIron +331.6%
Contains more CopperCopper +489.3%
Contains less SodiumSodium -63%
Contains more ZincZinc +80%
Contains more PhosphorusPhosphorus +250%
Contains more SeleniumSelenium +3577.8%
~equal in Magnesium ~32mg
~equal in Potassium ~413mg

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%
Cod
Cod
6
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +6900%
Contains more Vitamin AVitamin A +1158.3%
Contains more Vitamin EVitamin E +214.1%
Contains more Vitamin B2Vitamin B2 +69.2%
Contains more Vitamin KVitamin K +257400%
Contains more FolateFolate +71.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +157.9%
Contains more Vitamin B5Vitamin B5 +72757.1%
Contains more Vitamin B6Vitamin B6 +36.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +12940%
~equal in Vitamin B1 ~0.076mg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Cod DV% diff.
Vitamin B5 0.21mg 153mg 3056%
Vitamin K 257.5µg 0.1µg 215%
Vitamin C 70mg 1mg 77%
Selenium 0.9µg 33.1µg 59%
Vitamin B12 0µg 0.91µg 38%
Protein 2.86g 17.81g 30%
Phosphorus 58mg 203mg 21%
Iron 1.64mg 0.38mg 16%
Copper 0.165mg 0.028mg 15%
Vitamin A 151µg 12µg 15%
Cholesterol 0mg 43mg 14%
Fiber 3.2g 0g 13%
Choline 0.5mg 65.2mg 12%
Calcium 115mg 16mg 10%
Vitamin E 2.01mg 0.64mg 9%
Vitamin B3 0.8mg 2.063mg 8%
Vitamin D 0IU 36IU 5%
Vitamin B6 0.18mg 0.245mg 5%
Vitamin D 0µg 0.9µg 5%
Vitamin B2 0.11mg 0.065mg 3%
Calories 27kcal 82kcal 3%
Zinc 0.25mg 0.45mg 2%
Carbs 4.67g 0g 2%
Manganese 0.015mg 1%
Sodium 20mg 54mg 1%
Polyunsaturated fat 0.038g 0.231g 1%
Potassium 384mg 413mg 1%
Folate 12µg 7µg 1%
Saturated fat 0.01g 0.131g 1%
Fats 0.42g 0.67g 0%
Net carbs 1.47g 0g N/A
Magnesium 32mg 32mg 0%
Sugar 1.32g 0g N/A
Vitamin B1 0.08mg 0.076mg 0%
Monounsaturated fat 0.092g 0.094g 0%
Tryptophan 0.199mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 1.635mg 0%
Methionine 0.527mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g 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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.7%
Contains more OtherOther +350%
Contains more ProteinProtein +522.7%
Contains more FatsFats +59.5%

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
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -92.4%
Contains more Poly. FatPolyunsaturated fat +507.9%
~equal in Monounsaturated fat ~0.094g

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.