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  6. Mustard Greens Raw vs. Crab meat

Mustard Greens Raw vs. Crab meat — In-Depth Nutrition Comparison

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What are the differences between mustard Greens Raw and crab meat?

  • Mustard Greens Raw are higher in vitamin C, vitamin A, and fiber, yet crab meat is higher in vitamin B12, copper, selenium, zinc, and phosphorus.
  • Crab meat's daily need coverage for vitamin B12 is 479% more.
  • The amount of sodium in mustard Greens Raw is lower.
  • The glycemic index of crab meat is lower.

We used Mustard greens, raw and Crustaceans, crab, alaska king, cooked, moist heat types in this article.

Infographic

Mustard Greens Raw vs Crab meat 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 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Contains more CalciumCalcium +94.9%
Contains more PotassiumPotassium +46.6%
Contains more IronIron +115.8%
Contains less SodiumSodium -98.1%
Contains more MagnesiumMagnesium +96.9%
Contains more CopperCopper +616.4%
Contains more ZincZinc +2948%
Contains more PhosphorusPhosphorus +382.8%
Contains more SeleniumSelenium +4344.4%

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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Contains more Vitamin CVitamin C +821.1%
Contains more Vitamin AVitamin A +1577.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +50.9%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +67.5%
Contains more Vitamin B5Vitamin B5 +90.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +325%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.18mg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Crab meat DV% diff.
Vitamin B12 0µg 11.5µg 479%
Vitamin K 257.5µg 215%
Copper 0.165mg 1.182mg 113%
Selenium 0.9µg 40µg 71%
Vitamin C 70mg 7.6mg 69%
Zinc 0.25mg 7.62mg 67%
Sodium 20mg 1072mg 46%
Protein 2.86g 19.35g 33%
Phosphorus 58mg 280mg 32%
Cholesterol 0mg 53mg 18%
Vitamin A 151µg 9µg 16%
Vitamin E 2.01mg 13%
Fiber 3.2g 0g 13%
Iron 1.64mg 0.76mg 11%
Folate 12µg 51µg 10%
Magnesium 32mg 63mg 7%
Calcium 115mg 59mg 6%
Calories 27kcal 97kcal 4%
Vitamin B5 0.21mg 0.4mg 4%
Vitamin B2 0.11mg 0.055mg 4%
Potassium 384mg 262mg 4%
Polyunsaturated fat 0.038g 0.536g 3%
Vitamin B3 0.8mg 1.34mg 3%
Fats 0.42g 1.54g 2%
Vitamin B1 0.08mg 0.053mg 2%
Manganese 0.04mg 2%
Carbs 4.67g 0g 2%
Saturated fat 0.01g 0.133g 1%
Net carbs 1.47g 0g N/A
Sugar 1.32g N/A
Vitamin B6 0.18mg 0.18mg 0%
Choline 0.5mg 0%
Monounsaturated fat 0.092g 0.185g 0%
Tryptophan 0.269mg 0%
Threonine 0.783mg 0%
Isoleucine 0.938mg 0%
Leucine 1.536mg 0%
Lysine 1.684mg 0%
Methionine 0.545mg 0%
Phenylalanine 0.817mg 0%
Valine 0.91mg 0%
Histidine 0.393mg 0%
Omega-3 - EPA 0g 0.295g N/A
Omega-3 - DHA 0g 0.118g N/A
Omega-3 - DPA 0g 0.031g 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
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +17%
Contains more ProteinProtein +576.6%
Contains more FatsFats +266.7%
Contains more OtherOther +15.6%

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
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Contains less Sat. FatSaturated fat -92.5%
Contains more Mono. FatMonounsaturated fat +101.1%
Contains more Poly. FatPolyunsaturated fat +1310.5%

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. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.