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  6. Mustard Greens Raw vs. Sea bass

Mustard Greens Raw vs. Sea bass — In-Depth Nutrition Comparison

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How are mustard Greens Raw and sea bass different?

  • Mustard Greens Raw are richer in vitamin C, vitamin A, copper, and fiber, while sea bass is higher in vitamin B12, selenium, phosphorus, vitamin B5, and vitamin B6.
  • Sea bass covers your daily need for vitamin B12, 184% more than mustard Greens Raw.
  • Mustard Greens Raw have a higher glycemic index (32) than sea bass (0).

Mustard greens, raw and Fish, bass, striped, cooked, dry heat types were used in this article.

Infographic

Mustard Greens Raw vs Sea bass 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 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more CalciumCalcium +505.3%
Contains more PotassiumPotassium +17.1%
Contains more IronIron +51.9%
Contains more CopperCopper +312.5%
Contains less SodiumSodium -77.3%
Contains more MagnesiumMagnesium +59.4%
Contains more ZincZinc +104%
Contains more PhosphorusPhosphorus +337.9%
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 0% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +387.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +197.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +20%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +43.8%
Contains more Vitamin B3Vitamin B3 +219.8%
Contains more Vitamin B5Vitamin B5 +311.9%
Contains more Vitamin B6Vitamin B6 +92.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Sea bass DV% diff.
Vitamin K 257.5µg 215%
Vitamin B12 0µg 4.41µg 184%
Selenium 0.9µg 46.8µg 83%
Vitamin C 70mg 0mg 78%
Protein 2.86g 22.73g 40%
Cholesterol 0mg 103mg 34%
Phosphorus 58mg 254mg 28%
Copper 0.165mg 0.04mg 14%
Vitamin A 151µg 31µg 13%
Fiber 3.2g 0g 13%
Vitamin B5 0.21mg 0.865mg 13%
Vitamin E 2.01mg 13%
Vitamin B6 0.18mg 0.346mg 13%
Vitamin B3 0.8mg 2.558mg 11%
Calcium 115mg 19mg 10%
Iron 1.64mg 1.08mg 7%
Polyunsaturated fat 0.038g 1.005g 6%
Vitamin B2 0.11mg 0.037mg 6%
Calories 27kcal 124kcal 5%
Magnesium 32mg 51mg 5%
Fats 0.42g 2.99g 4%
Saturated fat 0.01g 0.65g 3%
Vitamin B1 0.08mg 0.115mg 3%
Sodium 20mg 88mg 3%
Monounsaturated fat 0.092g 0.846g 2%
Zinc 0.25mg 0.51mg 2%
Potassium 384mg 328mg 2%
Carbs 4.67g 0g 2%
Manganese 0.019mg 1%
Folate 12µg 10µg 1%
Net carbs 1.47g 0g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.255mg 0%
Threonine 0.997mg 0%
Isoleucine 1.047mg 0%
Leucine 1.848mg 0%
Lysine 2.088mg 0%
Methionine 0.673mg 0%
Phenylalanine 0.887mg 0%
Valine 1.171mg 0%
Histidine 0.669mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.75g 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
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +23.6%
Contains more OtherOther +46.7%
Contains more ProteinProtein +694.8%
Contains more FatsFats +611.9%

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
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +819.6%
Contains more Poly. FatPolyunsaturated fat +2544.7%

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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.