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  6. Mustard Greens Raw vs. Mussels

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

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A recap on the differences between mustard Greens Raw and mussels

  • Mustard Greens Raw have more vitamin C and vitamin A; however, mussels is higher in vitamin B12, selenium, iron, phosphorus, vitamin B2, zinc, and vitamin B1.
  • Mussels covers your daily vitamin B12 needs 1000% more than mustard Greens Raw.
  • Mussels contains 10 times less vitamin A than mustard Greens Raw. Mustard Greens Raw contain 3024IU of vitamin A, while mussels contains 304IU.
  • The glycemic index of mussels is higher.

Food varieties used in this article are Mustard greens, raw and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Mustard Greens Raw vs Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains more CalciumCalcium +248.5%
Contains more PotassiumPotassium +43.3%
Contains less SodiumSodium -94.6%
Contains more MagnesiumMagnesium +15.6%
Contains more IronIron +309.8%
Contains more ZincZinc +968%
Contains more PhosphorusPhosphorus +391.4%
Contains more SeleniumSelenium +9855.6%
~equal in Copper ~0.149mg

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin CVitamin C +414.7%
Contains more Vitamin AVitamin A +65.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +80%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +281.8%
Contains more Vitamin B3Vitamin B3 +275%
Contains more Vitamin B5Vitamin B5 +352.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +533.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Mussels DV% diff.
Vitamin B12 0µg 24µg 1000%
Manganese 6.8mg 296%
Vitamin K 257.5µg 215%
Selenium 0.9µg 89.6µg 161%
Iron 1.64mg 6.72mg 64%
Vitamin C 70mg 13.6mg 63%
Protein 2.86g 23.8g 42%
Phosphorus 58mg 285mg 32%
Vitamin B2 0.11mg 0.42mg 24%
Zinc 0.25mg 2.67mg 22%
Cholesterol 0mg 56mg 19%
Vitamin B1 0.08mg 0.3mg 18%
Folate 12µg 76µg 16%
Vitamin B5 0.21mg 0.95mg 15%
Sodium 20mg 369mg 15%
Vitamin B3 0.8mg 3mg 14%
Fiber 3.2g 0g 13%
Vitamin E 2.01mg 13%
Calcium 115mg 33mg 8%
Polyunsaturated fat 0.038g 1.212g 8%
Calories 27kcal 172kcal 7%
Vitamin A 151µg 91µg 7%
Vitamin B6 0.18mg 0.1mg 6%
Fats 0.42g 4.48g 6%
Saturated fat 0.01g 0.85g 4%
Potassium 384mg 268mg 3%
Copper 0.165mg 0.149mg 2%
Monounsaturated fat 0.092g 1.014g 2%
Magnesium 32mg 37mg 1%
Carbs 4.67g 7.39g 1%
Net carbs 1.47g 7.39g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.267mg 0%
Threonine 1.025mg 0%
Isoleucine 1.036mg 0%
Leucine 1.676mg 0%
Lysine 1.779mg 0%
Methionine 0.537mg 0%
Phenylalanine 0.853mg 0%
Valine 1.04mg 0%
Histidine 0.457mg 0%
Omega-3 - EPA 0g 0.276g N/A
Omega-3 - DHA 0g 0.506g N/A
Omega-3 - DPA 0g 0.044g 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
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more WaterWater +48.3%
Contains more ProteinProtein +732.2%
Contains more FatsFats +966.7%
Contains more CarbsCarbs +58.2%
Contains more OtherOther +135.6%

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
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +1002.2%
Contains more Poly. FatPolyunsaturated fat +3089.5%

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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.