Mustard Greens Raw vs. Cod — In-Depth Nutrition Comparison
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A recap on 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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
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
Saturated fat:
Sat. Fat
0.01 g
Monounsaturated fat:
Mono. Fat
0.092 g
Polyunsaturated fat:
Poly. Fat
0.038 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
84%
731%
Minerals Daily Need Coverage Score
25%
38%
Comparison summary
Which food is lower in Cholesterol?
Mustard Greens Raw is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Mustard Greens Raw contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Mustard Greens Raw is lower in Saturated fat (difference - 0.121g)
Which food is lower in Sugar?
Cod is lower in Sugar (difference - 1.32g)
Which food is lower in glycemic index?
Cod is lower in glycemic index (difference - 32)
Which food is cheaper?
Cod is cheaper (difference - $0.1)
Which food is richer in minerals?
Cod is relatively richer in minerals
Which food is richer in vitamins?
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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.