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  6. Mustard Greens Raw vs. Haddock

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

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The main differences between mustard Greens Raw and haddock

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, iron, and copper; however, haddock has more vitamin B12, selenium, phosphorus, and vitamin B3.
  • Daily need coverage for vitamin K for mustard Greens Raw is 214% higher.
  • Mustard Greens Raw have a higher glycemic index than haddock.

Food types used in this article are Mustard greens, raw and Fish, haddock, cooked, dry heat.

Infographic

Mustard Greens Raw vs Haddock 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 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
Contains more MagnesiumMagnesium +23.1%
Contains more CalciumCalcium +721.4%
Contains more IronIron +681%
Contains more CopperCopper +534.6%
Contains less SodiumSodium -92.3%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +379.3%
Contains more SeleniumSelenium +3422.2%
~equal in Potassium ~351mg

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% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +619%
Contains more Vitamin EVitamin E +265.5%
Contains more Vitamin B1Vitamin B1 +247.8%
Contains more Vitamin B2Vitamin B2 +59.4%
Contains more Vitamin KVitamin K +257400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +414.9%
Contains more Vitamin B5Vitamin B5 +135.2%
Contains more Vitamin B6Vitamin B6 +81.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +15820%
~equal in Folate ~13µg

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% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.9%
Contains more OtherOther +-810.5%
Contains more ProteinProtein +599%
Contains more FatsFats +31%

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
29% 19% 52%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 g
Contains less Sat. FatSaturated fat -91%
Contains more Mono. FatMonounsaturated fat +24.3%
Contains more Poly. FatPolyunsaturated fat +436.8%

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 Haddock
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Haddock DV% diff.
Vitamin K 257.5µg 0.1µg 215%
Vitamin B12 0µg 2.13µg 89%
Vitamin C 70mg 0mg 78%
Selenium 0.9µg 31.7µg 56%
Protein 2.86g 19.99g 34%
Phosphorus 58mg 278mg 31%
Cholesterol 0mg 66mg 22%
Vitamin B3 0.8mg 4.119mg 21%
Iron 1.64mg 0.21mg 18%
Copper 0.165mg 0.026mg 15%
Choline 0.5mg 79.6mg 14%
Vitamin A 151µg 21µg 14%
Fiber 3.2g 0g 13%
Vitamin B6 0.18mg 0.327mg 11%
Sodium 20mg 261mg 10%
Vitamin E 2.01mg 0.55mg 10%
Calcium 115mg 14mg 10%
Vitamin B5 0.21mg 0.494mg 6%
Vitamin B1 0.08mg 0.023mg 5%
Calories 27kcal 90kcal 3%
Vitamin B2 0.11mg 0.069mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Carbs 4.67g 0g 2%
Manganese 0.013mg 1%
Polyunsaturated fat 0.038g 0.204g 1%
Magnesium 32mg 26mg 1%
Potassium 384mg 351mg 1%
Zinc 0.25mg 0.4mg 1%
Fats 0.42g 0.55g 0%
Net carbs 1.47g 0g N/A
Sugar 1.32g 0g N/A
Folate 12µg 13µg 0%
Trans fat 0g 0.005g N/A
Saturated fat 0.01g 0.111g 0%
Monounsaturated fat 0.092g 0.074g 0%
Tryptophan 0.26mg 0%
Threonine 1.015mg 0%
Isoleucine 1.067mg 0%
Leucine 1.882mg 0%
Lysine 2.126mg 0%
Methionine 0.686mg 0%
Phenylalanine 0.904mg 0%
Valine 1.193mg 0%
Histidine 0.682mg 0%
Omega-3 - EPA 0g 0.051g N/A
Omega-3 - DHA 0g 0.109g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Haddock
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
84%
Mustard Greens Raw
42%
Haddock
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
41%
Haddock

Comparison summary

Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 66mg)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 241mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 0.101g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $14.6)
Which food is lower in Sugar?
Haddock
Haddock is lower in Sugar (difference - 1.32g)
Which food is lower in glycemic index?
Haddock
Haddock is lower in glycemic index (difference - 32)
Which food is richer in minerals?
?
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.
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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.