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  6. Mustard Greens Raw vs. Crab

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

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Differences between mustard Greens Raw and crab

  • Mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A; however, crab is richer in vitamin B12, selenium, copper, zinc, and phosphorus.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% higher.
  • Mustard Greens Raw have 1512 times more vitamin A than crab. While mustard Greens Raw have 3024IU of vitamin A, crab has only 2IU.
  • Mustard Greens Raw have less sodium.
  • Crab has a lower glycemic index (0) than mustard Greens Raw (32).

The food types used in this comparison are Mustard greens, raw and Crustaceans, crab, blue, canned.

Infographic

Mustard Greens Raw vs Crab 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%
Crab
Crab
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 23% 19% 271% 104% 100% 73% 9.7% 234%
Contains more CalciumCalcium +26.4%
Contains more PotassiumPotassium +48.3%
Contains more IronIron +228%
Contains less SodiumSodium -96.4%
Contains more MagnesiumMagnesium +12.5%
Contains more CopperCopper +393.3%
Contains more ZincZinc +1424%
Contains more PhosphorusPhosphorus +303.4%
Contains more SeleniumSelenium +4666.7%

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%
Crab
Crab
5
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 11% 0.33% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
Contains more Vitamin CVitamin C +2021.2%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin B1Vitamin B1 +247.8%
Contains more Vitamin B2Vitamin B2 +18.3%
Contains more Vitamin B6Vitamin B6 +15.4%
Contains more Vitamin KVitamin K +85733.3%
Contains more Vitamin B3Vitamin B3 +243.4%
Contains more Vitamin B5Vitamin B5 +374.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +325%
Contains more CholineCholine +16080%
~equal in Vitamin E ~1.84mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Crab DV% diff.
Vitamin K 257.5µg 0.3µg 214%
Vitamin B12 0µg 3.33µg 139%
Selenium 0.9µg 42.9µg 76%
Vitamin C 70mg 3.3mg 74%
Copper 0.165mg 0.814mg 72%
Zinc 0.25mg 3.81mg 32%
Cholesterol 0mg 97mg 32%
Protein 2.86g 17.88g 30%
Phosphorus 58mg 234mg 25%
Sodium 20mg 563mg 24%
Vitamin A 151µg 1µg 17%
Vitamin B5 0.21mg 0.997mg 16%
Choline 0.5mg 80.9mg 15%
Iron 1.64mg 0.5mg 14%
Fiber 3.2g 0g 13%
Vitamin B3 0.8mg 2.747mg 12%
Folate 12µg 51µg 10%
Vitamin B1 0.08mg 0.023mg 5%
Potassium 384mg 259mg 4%
Calories 27kcal 83kcal 3%
Manganese 0.074mg 3%
Carbs 4.67g 0g 2%
Calcium 115mg 91mg 2%
Vitamin B6 0.18mg 0.156mg 2%
Vitamin E 2.01mg 1.84mg 1%
Saturated fat 0.01g 0.201g 1%
Polyunsaturated fat 0.038g 0.258g 1%
Vitamin B2 0.11mg 0.093mg 1%
Magnesium 32mg 36mg 1%
Fats 0.42g 0.74g 0%
Net carbs 1.47g 0g N/A
Sugar 1.32g 0g N/A
Trans fat 0g 0.014g N/A
Monounsaturated fat 0.092g 0.129g 0%
Tryptophan 0.226mg 0%
Threonine 0.727mg 0%
Isoleucine 0.776mg 0%
Leucine 1.307mg 0%
Lysine 1.386mg 0%
Methionine 0.452mg 0%
Phenylalanine 0.708mg 0%
Valine 0.806mg 0%
Histidine 0.393mg 0%
Omega-3 - EPA 0g 0.101g N/A
Omega-3 - DHA 0g 0.067g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Eicosadienoic acid 0.005g 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
Crab
Crab
3
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.8%
Contains more ProteinProtein +525.2%
Contains more FatsFats +76.2%
Contains more OtherOther +25.2%

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
Crab
Crab
2
34% 22% 44%
Saturated fat: Sat. Fat 0.201 g
Monounsaturated fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 g
Contains less Sat. FatSaturated fat -95%
Contains more Mono. FatMonounsaturated fat +40.2%
Contains more Poly. FatPolyunsaturated fat +578.9%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.