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. Sardine

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

Compare

How are Mustard Greens Raw and Sardine different?

  • Mustard Greens Raw are richer in Vitamin K, and Vitamin C, while Sardine is higher in Vitamin B12, Selenium, Phosphorus, Vitamin D, Vitamin B3, Calcium, and Iron.
  • Sardine covers your daily need of Vitamin B12 373% more than Mustard Greens Raw.

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 Sardine 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.
Mustard Greens Raw
Mustard Greens Raw
1
:
9
Sardine
Sardine
Contains less Sodium -93.5%
Contains more Calcium +232.2%
Contains more Iron +78%
Contains more Magnesium +21.9%
Contains more Phosphorus +744.8%
Contains more Zinc +424%
Contains more Copper +12.7%
Contains more Selenium +5755.6%
Equal in Potassium - 397
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains less Sodium -93.5%
Contains more Calcium +232.2%
Contains more Iron +78%
Contains more Magnesium +21.9%
Contains more Phosphorus +744.8%
Contains more Zinc +424%
Contains more Copper +12.7%
Contains more Selenium +5755.6%
Equal in Potassium - 397

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.
Mustard Greens Raw
Mustard Greens Raw
5
:
6
Sardine
Sardine
Contains more Vitamin A +2700%
Contains more Vitamin C +∞%
Contains more Folate +20%
Contains more Vitamin K +9803.8%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +106.4%
Contains more Vitamin B3 +555.6%
Contains more Vitamin B5 +205.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 2.04
Equal in Vitamin B1 - 0.08
Equal in Vitamin B6 - 0.167
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin A +2700%
Contains more Vitamin C +∞%
Contains more Folate +20%
Contains more Vitamin K +9803.8%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +106.4%
Contains more Vitamin B3 +555.6%
Contains more Vitamin B5 +205.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 2.04
Equal in Vitamin B1 - 0.08
Equal in Vitamin B6 - 0.167

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
2
:
3
Sardine
Sardine
Contains more Carbs +∞%
Contains more Water +52.2%
Contains more Protein +760.8%
Contains more Fats +2626.2%
Contains more Other +220%
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Sardine
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 Carbs +∞%
Contains more Water +52.2%
Contains more Protein +760.8%
Contains more Fats +2626.2%
Contains more Other +220%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
2
Sardine
Sardine
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +4105.4%
Contains more Polyunsaturated fat +13447.4%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +4105.4%
Contains more Polyunsaturated fat +13447.4%

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 Sardine
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Sardine Opinion
Net carbs 1.47g 0g Mustard Greens Raw
Protein 2.86g 24.62g Sardine
Fats 0.42g 11.45g Sardine
Carbs 4.67g 0g Mustard Greens Raw
Calories 27kcal 208kcal Sardine
Sugar 1.32g 0g Sardine
Fiber 3.2g 0g Mustard Greens Raw
Calcium 115mg 382mg Sardine
Iron 1.64mg 2.92mg Sardine
Magnesium 32mg 39mg Sardine
Phosphorus 58mg 490mg Sardine
Potassium 384mg 397mg Sardine
Sodium 20mg 307mg Mustard Greens Raw
Zinc 0.25mg 1.31mg Sardine
Copper 0.165mg 0.186mg Sardine
Manganese 0.108mg Sardine
Selenium 0.9µg 52.7µg Sardine
Vitamin A 3024IU 108IU Mustard Greens Raw
Vitamin A RAE 151µg 32µg Mustard Greens Raw
Vitamin E 2.01mg 2.04mg Sardine
Vitamin D 0IU 193IU Sardine
Vitamin D 0µg 4.8µg Sardine
Vitamin C 70mg 0mg Mustard Greens Raw
Vitamin B1 0.08mg 0.08mg
Vitamin B2 0.11mg 0.227mg Sardine
Vitamin B3 0.8mg 5.245mg Sardine
Vitamin B5 0.21mg 0.642mg Sardine
Vitamin B6 0.18mg 0.167mg Mustard Greens Raw
Folate 12µg 10µg Mustard Greens Raw
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 257.5µg 2.6µg Mustard Greens Raw
Tryptophan 0.276mg Sardine
Threonine 1.079mg Sardine
Isoleucine 1.134mg Sardine
Leucine 2.001mg Sardine
Lysine 2.26mg Sardine
Methionine 0.729mg Sardine
Phenylalanine 0.961mg Sardine
Valine 1.268mg Sardine
Histidine 0.725mg Sardine
Cholesterol 0mg 142mg Mustard Greens Raw
Saturated Fat 0.01g 1.528g Mustard Greens Raw
Omega-3 - DHA 0g 0.509g Sardine
Omega-3 - EPA 0g 0.473g Sardine
Monounsaturated Fat 0.092g 3.869g Sardine
Polyunsaturated fat 0.038g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Sardine
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
102%
Mustard Greens Raw
131%
Sardine
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 1.32g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 287mg)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 1.518g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $5.6)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sardine - 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.