Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Mustard Greens Raw
  5. Compare
  6. Mustard Greens Raw vs. Salmon raw

Mustard Greens Raw vs. Salmon raw — In-Depth Nutrition Comparison

Compare

What are the main differences between mustard Greens Raw and salmon raw?

  • Mustard Greens Raw are richer in vitamin C and vitamin A, yet salmon raw is richer in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, and phosphorus.
  • Salmon raw's daily need coverage for vitamin B12 is 133% higher.
  • Salmon raw has a lower glycemic index than mustard Greens Raw.

We used Mustard greens, raw and Fish, salmon, Atlantic, wild, raw types in this comparison.

Infographic

Mustard Greens Raw vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +858.3%
Contains more IronIron +105%
Contains less SodiumSodium -54.5%
Contains more PotassiumPotassium +27.6%
Contains more CopperCopper +51.5%
Contains more ZincZinc +156%
Contains more PhosphorusPhosphorus +244.8%
Contains more SeleniumSelenium +3955.6%
~equal in Magnesium ~29mg

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1158.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +182.5%
Contains more Vitamin B2Vitamin B2 +245.5%
Contains more Vitamin B3Vitamin B3 +882.5%
Contains more Vitamin B5Vitamin B5 +692.4%
Contains more Vitamin B6Vitamin B6 +354.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +108.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Salmon raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin B12 0µg 3.18µg 133%
Vitamin C 70mg 0mg 78%
Selenium 0.9µg 36.5µg 65%
Vitamin B6 0.18mg 0.818mg 49%
Vitamin B3 0.8mg 7.86mg 44%
Protein 2.86g 19.84g 34%
Vitamin B5 0.21mg 1.664mg 29%
Vitamin B2 0.11mg 0.38mg 21%
Phosphorus 58mg 200mg 20%
Cholesterol 0mg 55mg 18%
Polyunsaturated fat 0.038g 2.539g 17%
Vitamin A 151µg 12µg 15%
Vitamin E 2.01mg 13%
Fiber 3.2g 0g 13%
Vitamin B1 0.08mg 0.226mg 12%
Iron 1.64mg 0.8mg 11%
Calcium 115mg 12mg 10%
Copper 0.165mg 0.25mg 9%
Fats 0.42g 6.34g 9%
Calories 27kcal 142kcal 6%
Monounsaturated fat 0.092g 2.103g 5%
Zinc 0.25mg 0.64mg 4%
Saturated fat 0.01g 0.981g 4%
Potassium 384mg 490mg 3%
Folate 12µg 25µg 3%
Carbs 4.67g 0g 2%
Manganese 0.016mg 1%
Sodium 20mg 44mg 1%
Magnesium 32mg 29mg 1%
Net carbs 1.47g 0g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g 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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +32.4%
Contains more ProteinProtein +593.7%
Contains more FatsFats +1409.5%
Contains more OtherOther +294.1%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +2185.9%
Contains more Poly. FatPolyunsaturated fat +6581.6%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.