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  6. Mustard Greens Raw vs. Skipjack tuna

Mustard Greens Raw vs. Skipjack tuna — In-Depth Nutrition Comparison

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Significant differences between mustard Greens Raw and skipjack tuna

  • Mustard Greens Raw are richer in vitamin C, vitamin A, fiber, and calcium, while skipjack tuna is higher in vitamin B3, vitamin B12, selenium, vitamin B6, and phosphorus.
  • Skipjack tuna covers your daily vitamin B3 needs 112% more than mustard Greens Raw.
  • Mustard Greens Raw have a higher glycemic index (32) than skipjack tuna (0).

Specific food types used in this comparison are Mustard greens, raw and Fish, tuna, skipjack, fresh, cooked, dry heat.

Infographic

Mustard Greens Raw vs Skipjack tuna 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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Contains more CalciumCalcium +210.8%
Contains more CopperCopper +50%
Contains less SodiumSodium -57.4%
Contains more MagnesiumMagnesium +37.5%
Contains more PotassiumPotassium +35.9%
Contains more ZincZinc +320%
Contains more PhosphorusPhosphorus +391.4%
Contains more SeleniumSelenium +5100%
~equal in Iron ~1.6mg

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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Contains more Vitamin CVitamin C +6900%
Contains more Vitamin AVitamin A +738.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +110.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +20%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +10.9%
Contains more Vitamin B3Vitamin B3 +2244.5%
Contains more Vitamin B5Vitamin B5 +131%
Contains more Vitamin B6Vitamin B6 +445%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Skipjack tuna DV% diff.
Vitamin K 257.5µg 215%
Vitamin B3 0.8mg 18.756mg 112%
Vitamin B12 0µg 2.19µg 91%
Selenium 0.9µg 46.8µg 83%
Vitamin C 70mg 1mg 77%
Vitamin B6 0.18mg 0.981mg 62%
Protein 2.86g 28.21g 51%
Phosphorus 58mg 285mg 32%
Cholesterol 0mg 60mg 20%
Vitamin A 151µg 18µg 15%
Vitamin E 2.01mg 13%
Fiber 3.2g 0g 13%
Calcium 115mg 37mg 8%
Zinc 0.25mg 1.05mg 7%
Vitamin B5 0.21mg 0.485mg 6%
Copper 0.165mg 0.11mg 6%
Calories 27kcal 132kcal 5%
Potassium 384mg 522mg 4%
Vitamin B1 0.08mg 0.038mg 4%
Magnesium 32mg 44mg 3%
Carbs 4.67g 0g 2%
Saturated fat 0.01g 0.42g 2%
Polyunsaturated fat 0.038g 0.403g 2%
Folate 12µg 10µg 1%
Vitamin B2 0.11mg 0.122mg 1%
Manganese 0.019mg 1%
Sodium 20mg 47mg 1%
Fats 0.42g 1.29g 1%
Net carbs 1.47g 0g N/A
Iron 1.64mg 1.6mg 0%
Sugar 1.32g N/A
Choline 0.5mg 0%
Monounsaturated fat 0.092g 0.243g 0%
Tryptophan 0.316mg 0%
Threonine 1.237mg 0%
Isoleucine 1.3mg 0%
Leucine 2.293mg 0%
Lysine 2.59mg 0%
Methionine 0.835mg 0%
Phenylalanine 1.101mg 0%
Valine 1.453mg 0%
Histidine 0.83mg 0%
Omega-3 - EPA 0g 0.091g N/A
Omega-3 - DHA 0g 0.237g N/A
Omega-3 - DPA 0g 0.017g 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
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +45.6%
Contains more ProteinProtein +886.4%
Contains more FatsFats +207.1%
Contains more OtherOther +508.9%

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
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +164.1%
Contains more Poly. FatPolyunsaturated fat +960.5%

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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.