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. Roe

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

Compare

What are the differences between mustard Greens Raw and roe?

  • Mustard Greens Raw are higher in vitamin C and vitamin A, yet roe is higher in vitamin B12, selenium, phosphorus, vitamin B2, folate, vitamin B5, and vitamin B1.
  • Roe's daily need coverage for vitamin B12 is 481% more.
  • Mustard Greens Raw have 10 times more vitamin A than roe. While mustard Greens Raw have 3024IU of vitamin A, roe has only 303IU.

We used Mustard greens, raw and Fish, roe, mixed species, cooked, dry heat types in this article.

Infographic

Mustard Greens Raw vs Roe 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%
Roe
Roe
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +23.1%
Contains more CalciumCalcium +310.7%
Contains more PotassiumPotassium +35.7%
Contains more IronIron +113%
Contains more CopperCopper +28.9%
Contains less SodiumSodium -82.9%
Contains more ZincZinc +412%
Contains more PhosphorusPhosphorus +787.9%
Contains more SeleniumSelenium +5644.4%

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%
Roe
Roe
6
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin CVitamin C +326.8%
Contains more Vitamin AVitamin A +65.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +246.3%
Contains more Vitamin B2Vitamin B2 +762.7%
Contains more Vitamin B3Vitamin B3 +174%
Contains more Vitamin B5Vitamin B5 +449.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +666.7%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.185mg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Roe DV% diff.
Vitamin B12 0µg 11.54µg 481%
Vitamin K 257.5µg 215%
Cholesterol 0mg 479mg 160%
Selenium 0.9µg 51.7µg 92%
Vitamin B2 0.11mg 0.949mg 65%
Phosphorus 58mg 515mg 65%
Vitamin C 70mg 16.4mg 60%
Protein 2.86g 28.62g 52%
Polyunsaturated fat 0.038g 3.404g 22%
Folate 12µg 92µg 20%
Vitamin B5 0.21mg 1.154mg 19%
Vitamin B1 0.08mg 0.277mg 16%
Vitamin E 2.01mg 13%
Fiber 3.2g 0g 13%
Fats 0.42g 8.23g 12%
Iron 1.64mg 0.77mg 11%
Vitamin B3 0.8mg 2.192mg 9%
Calories 27kcal 204kcal 9%
Calcium 115mg 28mg 9%
Zinc 0.25mg 1.28mg 9%
Saturated fat 0.01g 1.866g 8%
Vitamin A 151µg 91µg 7%
Monounsaturated fat 0.092g 2.129g 5%
Copper 0.165mg 0.128mg 4%
Sodium 20mg 117mg 4%
Potassium 384mg 283mg 3%
Magnesium 32mg 26mg 1%
Carbs 4.67g 1.92g 1%
Manganese 0.013mg 1%
Net carbs 1.47g 1.92g N/A
Sugar 1.32g N/A
Vitamin B6 0.18mg 0.185mg 0%
Choline 0.5mg 0%
Tryptophan 0.375mg 0%
Threonine 1.305mg 0%
Isoleucine 1.465mg 0%
Leucine 2.509mg 0%
Lysine 2.179mg 0%
Methionine 0.71mg 0%
Phenylalanine 1.401mg 0%
Valine 1.676mg 0%
Histidine 0.778mg 0%
Omega-3 - EPA 0g 1.26g N/A
Omega-3 - DHA 0g 1.747g N/A
Omega-3 - DPA 0g 0.105g 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
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more CarbsCarbs +143.2%
Contains more WaterWater +54.7%
Contains more ProteinProtein +900.7%
Contains more FatsFats +1859.5%
Contains more OtherOther +92.6%

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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +2214.1%
Contains more Poly. FatPolyunsaturated fat +8857.9%

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.