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  6. Mustard Greens Raw vs. Sockeye salmon

Mustard Greens Raw vs. Sockeye salmon — In-Depth Nutrition Comparison

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What are the main differences between Mustard Greens Raw and Sockeye salmon?

  • Mustard Greens Raw are richer in Vitamin K, and Vitamin C, yet Sockeye salmon is richer in Vitamin B12, Vitamin D, Selenium, Vitamin B3, Vitamin B6, Phosphorus, Vitamin B5, and Choline.
  • Mustard Greens Raw' daily need coverage for Vitamin K is 214% higher.

We used Mustard greens, raw and Fish, salmon, sockeye, cooked, dry heat types in this comparison.

Infographic

Mustard Greens Raw vs Sockeye salmon 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.
Mustard Greens Raw
Mustard Greens Raw
4
:
6
Sockeye salmon
Sockeye salmon
Contains more Calcium +945.5%
Contains more Iron +215.4%
Contains less Sodium -78.3%
Contains more Copper +117.1%
Contains more Magnesium +12.5%
Contains more Phosphorus +425.9%
Contains more Potassium +13.5%
Contains more Zinc +120%
Contains more Selenium +3844.4%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Sockeye salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Contains more Calcium +945.5%
Contains more Iron +215.4%
Contains less Sodium -78.3%
Contains more Copper +117.1%
Contains more Magnesium +12.5%
Contains more Phosphorus +425.9%
Contains more Potassium +13.5%
Contains more Zinc +120%
Contains more Selenium +3844.4%

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.
Mustard Greens Raw
Mustard Greens Raw
5
:
7
Sockeye salmon
Sockeye salmon
Contains more Vitamin A +1466.8%
Contains more Vitamin E +103%
Contains more Vitamin C +∞%
Contains more Folate +71.4%
Contains more Vitamin K +257400%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +96.3%
Contains more Vitamin B2 +123.6%
Contains more Vitamin B3 +1165.4%
Contains more Vitamin B5 +506.7%
Contains more Vitamin B6 +359.4%
Contains more Vitamin B12 +∞%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Sockeye salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 1%
Contains more Vitamin A +1466.8%
Contains more Vitamin E +103%
Contains more Vitamin C +∞%
Contains more Folate +71.4%
Contains more Vitamin K +257400%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +96.3%
Contains more Vitamin B2 +123.6%
Contains more Vitamin B3 +1165.4%
Contains more Vitamin B5 +506.7%
Contains more Vitamin B6 +359.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
3
:
2
Sockeye salmon
Sockeye salmon
Contains more Carbs +∞%
Contains more Water +34.7%
Contains more Other +117.7%
Contains more Protein +825.9%
Contains more Fats +1226.2%
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Sockeye salmon
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more Carbs +∞%
Contains more Water +34.7%
Contains more Other +117.7%
Contains more Protein +825.9%
Contains more Fats +1226.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
2
Sockeye salmon
Sockeye salmon
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +1926.1%
Contains more Polyunsaturated fat +3392.1%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +1926.1%
Contains more Polyunsaturated fat +3392.1%

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 Sockeye salmon
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Sockeye salmon Opinion
Net carbs 1.47g 0g Mustard Greens Raw
Protein 2.86g 26.48g Sockeye salmon
Fats 0.42g 5.57g Sockeye salmon
Carbs 4.67g 0g Mustard Greens Raw
Calories 27kcal 156kcal Sockeye salmon
Sugar 1.32g 0g Sockeye salmon
Fiber 3.2g 0g Mustard Greens Raw
Calcium 115mg 11mg Mustard Greens Raw
Iron 1.64mg 0.52mg Mustard Greens Raw
Magnesium 32mg 36mg Sockeye salmon
Phosphorus 58mg 305mg Sockeye salmon
Potassium 384mg 436mg Sockeye salmon
Sodium 20mg 92mg Mustard Greens Raw
Zinc 0.25mg 0.55mg Sockeye salmon
Copper 0.165mg 0.076mg Mustard Greens Raw
Manganese 0.013mg Sockeye salmon
Selenium 0.9µg 35.5µg Sockeye salmon
Vitamin A 3024IU 193IU Mustard Greens Raw
Vitamin A RAE 151µg 58µg Mustard Greens Raw
Vitamin E 2.01mg 0.99mg Mustard Greens Raw
Vitamin D 0IU 670IU Sockeye salmon
Vitamin D 0µg 16.7µg Sockeye salmon
Vitamin C 70mg 0mg Mustard Greens Raw
Vitamin B1 0.08mg 0.157mg Sockeye salmon
Vitamin B2 0.11mg 0.246mg Sockeye salmon
Vitamin B3 0.8mg 10.123mg Sockeye salmon
Vitamin B5 0.21mg 1.274mg Sockeye salmon
Vitamin B6 0.18mg 0.827mg Sockeye salmon
Folate 12µg 7µg Mustard Greens Raw
Vitamin B12 0µg 4.47µg Sockeye salmon
Vitamin K 257.5µg 0.1µg Mustard Greens Raw
Tryptophan 0.335mg Sockeye salmon
Threonine 1.247mg Sockeye salmon
Isoleucine 1.274mg Sockeye salmon
Leucine 2.185mg Sockeye salmon
Lysine 2.574mg Sockeye salmon
Methionine 0.858mg Sockeye salmon
Phenylalanine 1.086mg Sockeye salmon
Valine 1.461mg Sockeye salmon
Histidine 0.711mg Sockeye salmon
Cholesterol 0mg 61mg Mustard Greens Raw
Trans Fat 0g 0.023g Mustard Greens Raw
Saturated Fat 0.01g 0.969g Mustard Greens Raw
Omega-3 - DHA 0g 0.56g Sockeye salmon
Omega-3 - EPA 0g 0.299g Sockeye salmon
Omega-3 - DPA 0g 0.093g Sockeye salmon
Monounsaturated Fat 0.092g 1.864g Sockeye salmon
Polyunsaturated fat 0.038g 1.327g Sockeye salmon
Omega-6 - Eicosadienoic acid 0.019g Sockeye salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Sockeye salmon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
102%
Mustard Greens Raw
137%
Sockeye salmon
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
47%
Sockeye salmon

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 1.32g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Sockeye salmon
Sockeye salmon is relatively richer in minerals
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 72mg)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 61mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.959g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $11.6)
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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.