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

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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

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%

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Roe
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
157%
Roe
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
68%
Roe

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 1.32g)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 479mg)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 97mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 1.856g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $98.6)
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. 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.