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. Sardines

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

Compare

How are mustard Greens Raw and sardines different?

  • Mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A, while sardines are higher in vitamin B12, selenium, phosphorus, vitamin D, vitamin B3, and calcium.
  • Sardines cover your daily need for vitamin B12, 373% more than mustard Greens Raw.
  • Mustard Greens Raw have a higher glycemic index (32) than sardines (0).

Mustard greens, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone types were used in this article.

Infographic

Mustard Greens Raw vs Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains less SodiumSodium -93.5%
Contains more MagnesiumMagnesium +21.9%
Contains more CalciumCalcium +232.2%
Contains more IronIron +78%
Contains more CopperCopper +12.7%
Contains more ZincZinc +424%
Contains more PhosphorusPhosphorus +744.8%
Contains more SeleniumSelenium +5755.6%
~equal in Potassium ~397mg

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +371.9%
Contains more Vitamin KVitamin K +9803.8%
Contains more FolateFolate +20%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +106.4%
Contains more Vitamin B3Vitamin B3 +555.6%
Contains more Vitamin B5Vitamin B5 +205.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +14900%
~equal in Vitamin E ~2.04mg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B6 ~0.167mg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Vitamin K 257.5µg 2.6µg 212%
Selenium 0.9µg 52.7µg 94%
Vitamin C 70mg 0mg 78%
Phosphorus 58mg 490mg 62%
Cholesterol 0mg 142mg 47%
Protein 2.86g 24.62g 44%
Polyunsaturated fat 0.038g 5.148g 34%
Vitamin B3 0.8mg 5.245mg 28%
Calcium 115mg 382mg 27%
Vitamin D 0IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Fats 0.42g 11.45g 17%
Iron 1.64mg 2.92mg 16%
Choline 0.5mg 75mg 14%
Fiber 3.2g 0g 13%
Vitamin A 151µg 32µg 13%
Sodium 20mg 307mg 12%
Zinc 0.25mg 1.31mg 10%
Vitamin B2 0.11mg 0.227mg 9%
Vitamin B5 0.21mg 0.642mg 9%
Calories 27kcal 208kcal 9%
Monounsaturated fat 0.092g 3.869g 9%
Saturated fat 0.01g 1.528g 7%
Manganese 0.108mg 5%
Copper 0.165mg 0.186mg 2%
Magnesium 32mg 39mg 2%
Carbs 4.67g 0g 2%
Vitamin B6 0.18mg 0.167mg 1%
Folate 12µg 10µg 1%
Net carbs 1.47g 0g N/A
Potassium 384mg 397mg 0%
Sugar 1.32g 0g N/A
Vitamin E 2.01mg 2.04mg 0%
Vitamin B1 0.08mg 0.08mg 0%
Tryptophan 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 2.26mg 0%
Methionine 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g 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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +52.2%
Contains more ProteinProtein +760.8%
Contains more FatsFats +2626.2%
Contains more OtherOther +220%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +4105.4%
Contains more Poly. FatPolyunsaturated fat +13447.4%

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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.