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  6. Mustard Greens Raw vs. Surimi

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

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How are mustard Greens Raw and surimi different?

  • Mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, iron, copper, fiber, and vitamin B6; however, surimi is richer in vitamin B12, selenium, and phosphorus.
  • Daily need coverage for vitamin K for mustard Greens Raw is 214% higher.
  • Mustard Greens Raw have a lower glycemic index (32) than surimi (50).

Mustard greens, raw and Fish, surimi are the varieties used in this article.

Infographic

Mustard Greens Raw vs Surimi 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%
Surimi
Surimi
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more CalciumCalcium +1177.8%
Contains more PotassiumPotassium +242.9%
Contains more IronIron +530.8%
Contains more CopperCopper +415.6%
Contains less SodiumSodium -86%
Contains more MagnesiumMagnesium +34.4%
Contains more ZincZinc +32%
Contains more PhosphorusPhosphorus +386.2%
Contains more SeleniumSelenium +3022.2%

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%
Surimi
Surimi
1
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +655%
Contains more Vitamin EVitamin E +219%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +423.8%
Contains more Vitamin B3Vitamin B3 +263.6%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +500%
Contains more Vitamin KVitamin K +257400%
Contains more FolateFolate +500%
Contains more CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Surimi DV% diff.
Vitamin K 257.5µg 0.1µg 215%
Vitamin C 70mg 0mg 78%
Vitamin B12 0µg 1.6µg 67%
Selenium 0.9µg 28.1µg 49%
Phosphorus 58mg 282mg 32%
Protein 2.86g 15.18g 25%
Iron 1.64mg 0.26mg 17%
Vitamin A 151µg 20µg 15%
Copper 0.165mg 0.032mg 15%
Fiber 3.2g 0g 13%
Vitamin B6 0.18mg 0.03mg 12%
Calcium 115mg 9mg 11%
Cholesterol 0mg 30mg 10%
Vitamin E 2.01mg 0.63mg 9%
Potassium 384mg 112mg 8%
Vitamin B2 0.11mg 0.021mg 7%
Vitamin B1 0.08mg 0.02mg 5%
Sodium 20mg 143mg 5%
Vitamin B3 0.8mg 0.22mg 4%
Calories 27kcal 99kcal 4%
Polyunsaturated fat 0.038g 0.443g 3%
Magnesium 32mg 43mg 3%
Vitamin B5 0.21mg 0.07mg 3%
Folate 12µg 2µg 3%
Saturated fat 0.01g 0.191g 1%
Carbs 4.67g 6.85g 1%
Fats 0.42g 0.9g 1%
Zinc 0.25mg 0.33mg 1%
Net carbs 1.47g 6.85g N/A
Sugar 1.32g 0g N/A
Manganese 0.011mg 0%
Choline 0.5mg 0%
Monounsaturated fat 0.092g 0.149g 0%
Tryptophan 0.092mg 0%
Threonine 0.734mg 0%
Isoleucine 0.709mg 0%
Leucine 1.202mg 0%
Lysine 1.387mg 0%
Methionine 0.515mg 0%
Phenylalanine 0.595mg 0%
Valine 0.77mg 0%
Histidine 0.35mg 0%
Omega-3 - EPA 0g 0.157g N/A
Omega-3 - DHA 0g 0.241g N/A
Omega-3 - DPA 0g 0.014g 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
Surimi
Surimi
3
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more WaterWater +18.8%
Contains more OtherOther +84.9%
Contains more ProteinProtein +430.8%
Contains more FatsFats +114.3%
Contains more CarbsCarbs +46.7%

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
Surimi
Surimi
2
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains less Sat. FatSaturated fat -94.8%
Contains more Mono. FatMonounsaturated fat +62%
Contains more Poly. FatPolyunsaturated fat +1065.8%

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.