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

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How are mustard Greens Raw and squid different?

  • Mustard Greens Raw are higher in vitamin C and vitamin A; however, squid is richer in vitamin B12, selenium, vitamin B2, iron, copper, and phosphorus.
  • Daily need coverage for vitamin B12 for squid is 225% higher.
  • Mustard Greens Raw contain 8 times more vitamin C than squid. While mustard Greens Raw contain 70mg of vitamin C, squid contains only 8.5mg.
  • Mustard Greens Raw have less sodium.

Mustard greens, raw and Mollusks, cuttlefish, mixed species, cooked, moist heat are the varieties used in this article.

Infographic

Mustard Greens Raw vs Squid 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%
Squid
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains less SodiumSodium -97.3%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +56.5%
Contains more PotassiumPotassium +65.9%
Contains more IronIron +561%
Contains more CopperCopper +504.8%
Contains more ZincZinc +1284%
Contains more PhosphorusPhosphorus +900%
Contains more SeleniumSelenium +9855.6%

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%
Squid
7
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin CVitamin C +723.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +370.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +34.4%
Contains more Vitamin B2Vitamin B2 +1471.8%
Contains more Vitamin B3Vitamin B3 +173.6%
Contains more Vitamin B5Vitamin B5 +328.6%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%
~equal in Vitamin D ~µg

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
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more CarbsCarbs +184.8%
Contains more WaterWater +48.4%
Contains more ProteinProtein +1035.7%
Contains more FatsFats +233.3%
Contains more OtherOther +148.9%

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
Squid
2
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +76.1%
Contains more Poly. FatPolyunsaturated fat +605.3%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Vitamin K 257.5µg 215%
Selenium 0.9µg 89.6µg 161%
Vitamin B2 0.11mg 1.729mg 125%
Iron 1.64mg 10.84mg 115%
Copper 0.165mg 0.998mg 93%
Phosphorus 58mg 580mg 75%
Cholesterol 0mg 224mg 75%
Vitamin C 70mg 8.5mg 68%
Protein 2.86g 32.48g 59%
Sodium 20mg 744mg 31%
Zinc 0.25mg 3.46mg 29%
Vitamin B5 0.21mg 0.9mg 14%
Vitamin E 2.01mg 13%
Fiber 3.2g 0g 13%
Vitamin B3 0.8mg 2.189mg 9%
Manganese 0.209mg 9%
Vitamin B6 0.18mg 0.27mg 7%
Calories 27kcal 158kcal 7%
Potassium 384mg 637mg 7%
Calcium 115mg 180mg 7%
Magnesium 32mg 60mg 7%
Vitamin A 151µg 203µg 6%
Vitamin B1 0.08mg 0.017mg 5%
Folate 12µg 24µg 3%
Fats 0.42g 1.4g 2%
Polyunsaturated fat 0.038g 0.268g 2%
Carbs 4.67g 1.64g 1%
Saturated fat 0.01g 0.236g 1%
Net carbs 1.47g 1.64g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Monounsaturated fat 0.092g 0.162g 0%
Tryptophan 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0%
Methionine 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 0.624mg 0%
Omega-3 - EPA 0g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - DPA 0g 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Squid
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
104%
Squid
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 1.32g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 32)
Which food is cheaper?
Squid
Squid is cheaper (difference - $1.4)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 724mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 0.226g)
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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.