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  6. Mustard Greens Raw vs. Swordfish

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

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Differences between mustard Greens Raw and swordfish

  • Mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A; however, swordfish is richer in selenium, vitamin D, vitamin B12, vitamin B3, phosphorus, and vitamin B6.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% higher.
  • Swordfish has a lower glycemic index (0) than mustard Greens Raw (32).

The food types used in this comparison are Mustard greens, raw and Fish, swordfish, cooked, dry heat.

Infographic

Mustard Greens Raw vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +1816.7%
Contains more IronIron +264.4%
Contains more CopperCopper +258.7%
Contains less SodiumSodium -79.4%
Contains more PotassiumPotassium +29.9%
Contains more ZincZinc +212%
Contains more PhosphorusPhosphorus +424.1%
Contains more SeleniumSelenium +7511.1%
~equal in Magnesium ~35mg

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +251.2%
Contains more Vitamin B2Vitamin B2 +74.6%
Contains more Vitamin KVitamin K +257400%
Contains more FolateFolate +500%
Contains more Vitamin EVitamin E +19.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +11.3%
Contains more Vitamin B3Vitamin B3 +1056.8%
Contains more Vitamin B5Vitamin B5 +98.6%
Contains more Vitamin B6Vitamin B6 +241.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +15400%

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Swordfish DV% diff.
Vitamin K 257.5µg 0.1µg 215%
Selenium 0.9µg 68.5µg 123%
Vitamin D 0IU 666IU 83%
Vitamin D 0µg 16.6µg 83%
Vitamin C 70mg 0mg 78%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 0.8mg 9.254mg 53%
Protein 2.86g 23.45g 41%
Phosphorus 58mg 304mg 35%
Vitamin B6 0.18mg 0.615mg 33%
Cholesterol 0mg 78mg 26%
Iron 1.64mg 0.45mg 15%
Choline 0.5mg 77.5mg 14%
Fiber 3.2g 0g 13%
Copper 0.165mg 0.046mg 13%
Fats 0.42g 7.93g 12%
Vitamin A 151µg 43µg 12%
Calcium 115mg 6mg 11%
Saturated fat 0.01g 1.911g 9%
Monounsaturated fat 0.092g 3.544g 9%
Polyunsaturated fat 0.038g 1.368g 9%
Calories 27kcal 172kcal 7%
Zinc 0.25mg 0.78mg 5%
Vitamin B5 0.21mg 0.417mg 4%
Vitamin B2 0.11mg 0.063mg 4%
Vitamin E 2.01mg 2.41mg 3%
Sodium 20mg 97mg 3%
Folate 12µg 2µg 3%
Potassium 384mg 499mg 3%
Carbs 4.67g 0g 2%
Vitamin B1 0.08mg 0.089mg 1%
Manganese 0.013mg 1%
Magnesium 32mg 35mg 1%
Net carbs 1.47g 0g N/A
Sugar 1.32g 0g N/A
Trans fat 0g 0.056g N/A
Tryptophan 0.265mg 0%
Threonine 1.035mg 0%
Isoleucine 1.088mg 0%
Leucine 1.919mg 0%
Lysine 2.168mg 0%
Methionine 0.699mg 0%
Phenylalanine 0.922mg 0%
Valine 1.216mg 0%
Histidine 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +32.9%
Contains more OtherOther +275%
Contains more ProteinProtein +719.9%
Contains more FatsFats +1788.1%

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +3752.2%
Contains more Poly. FatPolyunsaturated fat +3500%

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.