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  6. Mustard Greens Raw vs. Fish sandwich

Mustard Greens Raw vs. Fish sandwich — In-Depth Nutrition Comparison

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A recap on differences between mustard Greens Raw and fish sandwiches

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, copper, and vitamin E; however, fish sandwiches are higher in selenium, vitamin B12, and vitamin B1.
  • Mustard Greens Raw cover your daily vitamin K needs 203% more than fish sandwiches.
  • Fish sandwiches contain 39 times less vitamin C than mustard Greens Raw. Mustard Greens Raw contain 70mg of vitamin C, while fish sandwiches contain 1.8mg.
  • Mustard Greens Raw have less sodium.
  • The glycemic index of fish sandwiches is higher.

Food varieties used in this article are Mustard greens, raw and Fast foods, fish sandwich, with tartar sauce.

Infographic

Mustard Greens Raw vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +210.8%
Contains more PotassiumPotassium +86.4%
Contains more CopperCopper +120%
Contains less SodiumSodium -96.7%
Contains more ZincZinc +96%
Contains more PhosphorusPhosphorus +100%
Contains more SeleniumSelenium +1900%
~equal in Iron ~1.5mg

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin CVitamin C +3788.9%
Contains more Vitamin AVitamin A +2416.7%
Contains more Vitamin EVitamin E +265.5%
Contains more Vitamin B6Vitamin B6 +157.1%
Contains more Vitamin KVitamin K +1793.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +162.5%
Contains more Vitamin B2Vitamin B2 +27.3%
Contains more Vitamin B3Vitamin B3 +168.8%
Contains more Vitamin B5Vitamin B5 +76.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +283.3%
Contains more CholineCholine +5680%

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Fish sandwich DV% diff.
Vitamin K 257.5µg 13.6µg 203%
Vitamin C 70mg 1.8mg 76%
Polyunsaturated fat 0.038g 6.257g 41%
Selenium 0.9µg 18µg 31%
Vitamin B12 0µg 0.68µg 28%
Sodium 20mg 602mg 25%
Fats 0.42g 12.45g 19%
Vitamin A 151µg 6µg 16%
Protein 2.86g 10.29g 15%
Calories 27kcal 257kcal 12%
Cholesterol 0mg 35mg 12%
Manganese 0.264mg 11%
Vitamin B1 0.08mg 0.21mg 11%
Vitamin E 2.01mg 0.55mg 10%
Copper 0.165mg 0.075mg 10%
Fiber 3.2g 1g 9%
Saturated fat 0.01g 1.949g 9%
Folate 12µg 46µg 9%
Calcium 115mg 37mg 8%
Phosphorus 58mg 116mg 8%
Vitamin B6 0.18mg 0.07mg 8%
Vitamin B3 0.8mg 2.15mg 8%
Carbs 4.67g 26.69g 7%
Monounsaturated fat 0.092g 2.595g 6%
Choline 0.5mg 28.9mg 5%
Potassium 384mg 206mg 5%
Vitamin B5 0.21mg 0.37mg 3%
Fructose 1.47g 2%
Vitamin B2 0.11mg 0.14mg 2%
Zinc 0.25mg 0.49mg 2%
Magnesium 32mg 25mg 2%
Iron 1.64mg 1.5mg 2%
Vitamin D 0IU 9IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 1.47g 25.69g N/A
Sugar 1.32g 3.53g N/A
Trans fat 0g 0.08g N/A
Omega-3 - EPA 0g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g 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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more WaterWater +87.2%
Contains more ProteinProtein +259.8%
Contains more FatsFats +2864.3%
Contains more CarbsCarbs +471.5%
Contains more OtherOther +57.8%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +2720.7%
Contains more Poly. FatPolyunsaturated fat +16365.8%

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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.