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  6. Mustard Greens Raw vs. Mackerel

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

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Significant differences between mustard Greens Raw and mackerel

  • Mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A, while mackerel is higher in vitamin B12, vitamin D, selenium, and phosphorus.
  • Mackerel covers your daily vitamin B12 needs 500% more than mustard Greens Raw.
  • Mustard Greens Raw are lower in sodium.
  • Mustard Greens Raw have a higher glycemic index (32) than mackerel (0).

Specific food types used in this comparison are Mustard greens, raw and Fish, mackerel, salted.

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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more CalciumCalcium +74.2%
Contains more IronIron +17.1%
Contains more CopperCopper +65%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +87.5%
Contains more PotassiumPotassium +35.4%
Contains more ZincZinc +340%
Contains more PhosphorusPhosphorus +337.9%
Contains more SeleniumSelenium +8055.6%
~equal in Manganese ~mg

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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +221.3%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +3201.3%
Contains more Vitamin EVitamin E +18.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +72.7%
Contains more Vitamin B3Vitamin B3 +312.5%
Contains more Vitamin B6Vitamin B6 +127.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +20220%

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Vitamin K 257.5µg 7.8µg 208%
Sodium 20mg 4450mg 193%
Selenium 0.9µg 73.4µg 132%
Vitamin D 0IU 1006IU 126%
Vitamin D 0µg 25.2µg 126%
Vitamin C 70mg 0mg 78%
Polyunsaturated fat 0.038g 6.21g 41%
Fats 0.42g 25.1g 38%
Cholesterol 0mg 95mg 32%
Saturated fat 0.01g 7.148g 32%
Protein 2.86g 18.5g 31%
Phosphorus 58mg 254mg 28%
Monounsaturated fat 0.092g 8.32g 21%
Choline 0.5mg 101.6mg 18%
Vitamin B6 0.18mg 0.41mg 18%
Vitamin B3 0.8mg 3.3mg 16%
Calories 27kcal 305kcal 14%
Fiber 3.2g 0g 13%
Vitamin A 151µg 47µg 12%
Zinc 0.25mg 1.1mg 8%
Copper 0.165mg 0.1mg 7%
Magnesium 32mg 60mg 7%
Vitamin B2 0.11mg 0.19mg 6%
Calcium 115mg 66mg 5%
Vitamin B1 0.08mg 0.02mg 5%
Potassium 384mg 520mg 4%
Vitamin B5 0.21mg 4%
Iron 1.64mg 1.4mg 3%
Carbs 4.67g 0g 2%
Vitamin E 2.01mg 2.38mg 2%
Folate 12µg 15µg 1%
Net carbs 1.47g 0g N/A
Sugar 1.32g 0g N/A
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0g 0.391g 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% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +110.9%
Contains more ProteinProtein +546.9%
Contains more FatsFats +5876.2%
Contains more OtherOther +892.6%

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +8943.5%
Contains more Poly. FatPolyunsaturated fat +16242.1%

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/168149/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.