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  6. Mustard Greens Raw vs. Caviar

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

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Important differences between mustard Greens Raw and caviar

  • Mustard Greens Raw have more vitamin K and vitamin C; however, caviar is richer in vitamin B12, iron, selenium, choline, vitamin B5, and magnesium.
  • Caviar's daily need coverage for vitamin B12 is 833% more.
  • Mustard Greens Raw contain less sodium.
  • Mustard Greens Raw have a higher glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of caviar is 0.

The food varieties used in the comparison are Mustard greens, raw and Fish, caviar, black and red, granular.

Infographic

Mustard Greens Raw vs Caviar 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%
Caviar
Caviar
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
Contains more PotassiumPotassium +112.2%
Contains more CopperCopper +50%
Contains less SodiumSodium -98.7%
Contains more MagnesiumMagnesium +837.5%
Contains more CalciumCalcium +139.1%
Contains more IronIron +624.4%
Contains more ZincZinc +280%
Contains more PhosphorusPhosphorus +513.8%
Contains more SeleniumSelenium +7177.8%

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.
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%
Caviar
Caviar
9
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% 90% 38% 44% 48% 143% 2.3% 210% 74% 2500% 1.5% 38% 268%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +566.7%
Contains more Vitamin KVitamin K +42816.7%
Contains more Vitamin AVitamin A +79.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +137.5%
Contains more Vitamin B2Vitamin B2 +463.6%
Contains more Vitamin B5Vitamin B5 +1566.7%
Contains more Vitamin B6Vitamin B6 +77.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +316.7%
Contains more CholineCholine +98080%
~equal in Vitamin E ~1.89mg

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
Caviar
Caviar
3
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
Contains more CarbsCarbs +16.8%
Contains more WaterWater +90.9%
Contains more ProteinProtein +760.1%
Contains more FatsFats +4161.9%
Contains more OtherOther +344.4%

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
Caviar
Caviar
2
25% 29% 46%
Saturated fat: Sat. Fat 4.06 g
Monounsaturated fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +4933.7%
Contains more Poly. FatPolyunsaturated fat +19386.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Raw Caviar
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Caviar DV% diff.
Vitamin B12 0µg 20µg 833%
Vitamin K 257.5µg 0.6µg 214%
Cholesterol 0mg 588mg 196%
Iron 1.64mg 11.88mg 128%
Selenium 0.9µg 65.5µg 117%
Choline 0.5mg 490.9mg 89%
Vitamin C 70mg 0mg 78%
Vitamin B5 0.21mg 3.5mg 66%
Magnesium 32mg 300mg 64%
Sodium 20mg 1500mg 64%
Polyunsaturated fat 0.038g 7.405g 49%
Protein 2.86g 24.6g 43%
Phosphorus 58mg 356mg 43%
Vitamin B2 0.11mg 0.62mg 39%
Fats 0.42g 17.9g 27%
Saturated fat 0.01g 4.06g 18%
Calcium 115mg 275mg 16%
Vitamin D 0IU 117IU 15%
Vitamin D 0µg 2.9µg 15%
Fiber 3.2g 0g 13%
Vitamin A 151µg 271µg 13%
Calories 27kcal 264kcal 12%
Vitamin B6 0.18mg 0.32mg 11%
Monounsaturated fat 0.092g 4.631g 11%
Folate 12µg 50µg 10%
Vitamin B1 0.08mg 0.19mg 9%
Zinc 0.25mg 0.95mg 6%
Copper 0.165mg 0.11mg 6%
Potassium 384mg 181mg 6%
Vitamin B3 0.8mg 0.12mg 4%
Manganese 0.05mg 2%
Vitamin E 2.01mg 1.89mg 1%
Carbs 4.67g 4g 0%
Net carbs 1.47g 4g N/A
Sugar 1.32g 0g N/A
Tryptophan 0.323mg 0%
Threonine 1.263mg 0%
Isoleucine 1.035mg 0%
Leucine 2.133mg 0%
Lysine 1.834mg 0%
Methionine 0.646mg 0%
Phenylalanine 1.071mg 0%
Valine 1.263mg 0%
Histidine 0.649mg 0%
Omega-3 - EPA 0g 2.741g N/A
Omega-3 - DHA 0g 3.8g N/A
Omega-3 - DPA 0g 0.229g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Caviar
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Mustard Greens Raw
266%
Caviar
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
153%
Caviar

Comparison summary

Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 588mg)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 1480mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 4.05g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $98.6)
Which food is lower in Sugar?
Caviar
Caviar is lower in Sugar (difference - 1.32g)
Which food is lower in glycemic index?
Caviar
Caviar is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Caviar
Caviar is relatively richer in minerals
Which food is richer in vitamins?
Caviar
Caviar is relatively richer in vitamins

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. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.