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  6. Mustard Greens Raw vs. Pacific saury raw

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

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Important differences between mustard Greens Raw and pacific saury raw

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, iron, and fiber; however, pacific saury raw is richer in vitamin B12, phosphorus, selenium, and vitamin D.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% more.
  • Mustard Greens Raw have a higher glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of pacific saury raw is 0.

The food varieties used in the comparison are Mustard greens, raw and Fish, pike, northern, raw.

Infographic

Mustard Greens Raw vs Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more CalciumCalcium +101.8%
Contains more PotassiumPotassium +48.3%
Contains more IronIron +198.2%
Contains more CopperCopper +223.5%
Contains less SodiumSodium -48.7%
Contains more ZincZinc +168%
Contains more PhosphorusPhosphorus +279.3%
Contains more SeleniumSelenium +1300%
~equal in Magnesium ~31mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +1742.1%
Contains more Vitamin AVitamin A +619%
Contains more Vitamin EVitamin E +905%
Contains more Vitamin B1Vitamin B1 +37.9%
Contains more Vitamin B2Vitamin B2 +74.6%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more Vitamin KVitamin K +257400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +187.5%
Contains more Vitamin B5Vitamin B5 +257.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +12900%

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Pacific saury raw DV% diff.
Vitamin K 257.5µg 0.1µg 215%
Vitamin B12 0µg 2µg 83%
Vitamin C 70mg 3.8mg 74%
Protein 2.86g 19.26g 33%
Phosphorus 58mg 220mg 23%
Selenium 0.9µg 12.6µg 21%
Iron 1.64mg 0.55mg 14%
Vitamin A 151µg 21µg 14%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Fiber 3.2g 0g 13%
Copper 0.165mg 0.051mg 13%
Choline 0.5mg 65mg 12%
Vitamin D 0IU 99IU 12%
Vitamin E 2.01mg 0.2mg 12%
Vitamin B5 0.21mg 0.75mg 11%
Manganese 0.24mg 10%
Vitamin B3 0.8mg 2.3mg 9%
Calcium 115mg 57mg 6%
Vitamin B6 0.18mg 0.117mg 5%
Zinc 0.25mg 0.67mg 4%
Vitamin B2 0.11mg 0.063mg 4%
Potassium 384mg 259mg 4%
Calories 27kcal 88kcal 3%
Vitamin B1 0.08mg 0.058mg 2%
Carbs 4.67g 0g 2%
Sodium 20mg 39mg 1%
Folate 12µg 15µg 1%
Polyunsaturated fat 0.038g 0.202g 1%
Fats 0.42g 0.69g 0%
Net carbs 1.47g 0g N/A
Magnesium 32mg 31mg 0%
Sugar 1.32g 0g N/A
Saturated fat 0.01g 0.118g 0%
Monounsaturated fat 0.092g 0.157g 0%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.9%
Contains more OtherOther +19.5%
Contains more ProteinProtein +573.4%
Contains more FatsFats +64.3%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -91.5%
Contains more Mono. FatMonounsaturated fat +70.7%
Contains more Poly. FatPolyunsaturated fat +431.6%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.