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  6. Mustard Greens Raw vs. Mackerel

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

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What are the differences between mustard Greens Raw and mackerel?

  • Mustard Greens Raw are higher in vitamin C and vitamin A, yet mackerel is higher in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B2, and vitamin B6.
  • Mackerel's daily need coverage for vitamin B12 is 792% more.
  • Mustard Greens Raw have 175 times more vitamin C than mackerel. While mustard Greens Raw have 70mg of vitamin C, mackerel has only 0.4mg.
  • The amount of saturated fat in mustard Greens Raw is lower.
  • The glycemic index of mackerel is lower.

We used Mustard greens, raw and Fish, mackerel, Atlantic, cooked, dry heat types in this article.

Infographic

Mustard Greens Raw vs Mackerel 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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CalciumCalcium +666.7%
Contains more CopperCopper +75.5%
Contains less SodiumSodium -75.9%
Contains more MagnesiumMagnesium +203.1%
Contains more ZincZinc +276%
Contains more PhosphorusPhosphorus +379.3%
Contains more SeleniumSelenium +5633.3%
~equal in Potassium ~401mg
~equal in Iron ~1.57mg

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin CVitamin C +17400%
Contains more Vitamin AVitamin A +179.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +500%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +98.8%
Contains more Vitamin B2Vitamin B2 +274.5%
Contains more Vitamin B3Vitamin B3 +756.3%
Contains more Vitamin B5Vitamin B5 +371.4%
Contains more Vitamin B6Vitamin B6 +155.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Vitamin K 257.5µg 215%
Selenium 0.9µg 51.6µg 92%
Vitamin C 70mg 0.4mg 77%
Protein 2.86g 23.85g 42%
Vitamin B3 0.8mg 6.85mg 38%
Phosphorus 58mg 278mg 31%
Polyunsaturated fat 0.038g 4.3g 28%
Fats 0.42g 17.81g 27%
Cholesterol 0mg 75mg 25%
Vitamin B2 0.11mg 0.412mg 23%
Vitamin B6 0.18mg 0.46mg 22%
Saturated fat 0.01g 4.176g 19%
Monounsaturated fat 0.092g 7.006g 17%
Vitamin B5 0.21mg 0.99mg 16%
Magnesium 32mg 97mg 15%
Vitamin E 2.01mg 13%
Fiber 3.2g 0g 13%
Calories 27kcal 262kcal 12%
Vitamin A 151µg 54µg 11%
Calcium 115mg 15mg 10%
Copper 0.165mg 0.094mg 8%
Vitamin B1 0.08mg 0.159mg 7%
Zinc 0.25mg 0.94mg 6%
Sodium 20mg 83mg 3%
Folate 12µg 2µg 3%
Carbs 4.67g 0g 2%
Manganese 0.02mg 1%
Iron 1.64mg 1.57mg 1%
Potassium 384mg 401mg 1%
Net carbs 1.47g 0g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.267mg 0%
Threonine 1.045mg 0%
Isoleucine 1.099mg 0%
Leucine 1.938mg 0%
Lysine 2.19mg 0%
Methionine 0.706mg 0%
Phenylalanine 0.931mg 0%
Valine 1.228mg 0%
Histidine 0.702mg 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - DPA 0g 0.106g 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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +70.3%
Contains more ProteinProtein +733.9%
Contains more FatsFats +4140.5%
Contains more OtherOther +275.6%

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
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +7515.2%
Contains more Poly. FatPolyunsaturated fat +11215.8%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.