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. Sockeye salmon

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

Compare

What are the main differences between mustard Greens Raw and sockeye salmon?

  • Mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A, yet sockeye salmon is richer in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, phosphorus, and vitamin B5.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% higher.
  • Sockeye salmon has a lower glycemic index than mustard Greens Raw.

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.
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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +945.5%
Contains more IronIron +215.4%
Contains more CopperCopper +117.1%
Contains less SodiumSodium -78.3%
Contains more MagnesiumMagnesium +12.5%
Contains more PotassiumPotassium +13.5%
Contains more ZincZinc +120%
Contains more PhosphorusPhosphorus +425.9%
Contains more SeleniumSelenium +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.
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 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +160.3%
Contains more Vitamin EVitamin E +103%
Contains more Vitamin KVitamin K +257400%
Contains more FolateFolate +71.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +96.3%
Contains more Vitamin B2Vitamin B2 +123.6%
Contains more Vitamin B3Vitamin B3 +1165.4%
Contains more Vitamin B5Vitamin B5 +506.7%
Contains more Vitamin B6Vitamin B6 +359.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +22420%

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Sockeye salmon DV% diff.
Vitamin K 257.5µg 0.1µg 215%
Vitamin B12 0µg 4.47µg 186%
Vitamin D 0µg 16.7µg 84%
Vitamin D 0IU 670IU 84%
Vitamin C 70mg 0mg 78%
Selenium 0.9µg 35.5µg 63%
Vitamin B3 0.8mg 10.123mg 58%
Vitamin B6 0.18mg 0.827mg 50%
Protein 2.86g 26.48g 47%
Phosphorus 58mg 305mg 35%
Vitamin B5 0.21mg 1.274mg 21%
Choline 0.5mg 112.6mg 20%
Cholesterol 0mg 61mg 20%
Iron 1.64mg 0.52mg 14%
Fiber 3.2g 0g 13%
Copper 0.165mg 0.076mg 10%
Calcium 115mg 11mg 10%
Vitamin A 151µg 58µg 10%
Vitamin B2 0.11mg 0.246mg 10%
Polyunsaturated fat 0.038g 1.327g 9%
Fats 0.42g 5.57g 8%
Vitamin E 2.01mg 0.99mg 7%
Calories 27kcal 156kcal 6%
Vitamin B1 0.08mg 0.157mg 6%
Saturated fat 0.01g 0.969g 4%
Monounsaturated fat 0.092g 1.864g 4%
Sodium 20mg 92mg 3%
Zinc 0.25mg 0.55mg 3%
Potassium 384mg 436mg 2%
Carbs 4.67g 0g 2%
Manganese 0.013mg 1%
Magnesium 32mg 36mg 1%
Folate 12µg 7µg 1%
Net carbs 1.47g 0g N/A
Sugar 1.32g 0g N/A
Trans fat 0g 0.023g N/A
Tryptophan 0.335mg 0%
Threonine 1.247mg 0%
Isoleucine 1.274mg 0%
Leucine 2.185mg 0%
Lysine 2.574mg 0%
Methionine 0.858mg 0%
Phenylalanine 1.086mg 0%
Valine 1.461mg 0%
Histidine 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g 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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +34.7%
Contains more OtherOther +117.7%
Contains more ProteinProtein +825.9%
Contains more FatsFats +1226.2%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +1926.1%
Contains more Poly. FatPolyunsaturated fat +3392.1%

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.