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  6. Mustard Greens Raw vs. Tuna Bluefin

Mustard Greens Raw vs. Tuna Bluefin — In-Depth Nutrition Comparison

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How are mustard Greens Raw and tuna Bluefin different?

  • Mustard Greens Raw are richer in vitamin C, while tuna Bluefin is higher in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, vitamin B5, vitamin B1, and vitamin B2.
  • Tuna Bluefin covers your daily need for vitamin B12, 453% more than mustard Greens Raw.
  • Mustard Greens Raw have a higher glycemic index (32) than tuna Bluefin (0).

Mustard greens, raw and Fish, tuna, fresh, bluefin, cooked, dry heat types were used in this article.

Infographic

Mustard Greens Raw vs Tuna Bluefin 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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +18.9%
Contains more IronIron +25.2%
Contains more CopperCopper +50%
Contains less SodiumSodium -60%
Contains more MagnesiumMagnesium +100%
Contains more ZincZinc +208%
Contains more PhosphorusPhosphorus +462.1%
Contains more SeleniumSelenium +5100%

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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +500%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +401.3%
Contains more Vitamin B1Vitamin B1 +247.5%
Contains more Vitamin B2Vitamin B2 +178.2%
Contains more Vitamin B3Vitamin B3 +1217.5%
Contains more Vitamin B5Vitamin B5 +552.4%
Contains more Vitamin B6Vitamin B6 +191.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Tuna Bluefin DV% diff.
Vitamin B12 0µg 10.88µg 453%
Vitamin K 257.5µg 215%
Selenium 0.9µg 46.8µg 83%
Vitamin C 70mg 0mg 78%
Vitamin A 151µg 757µg 67%
Vitamin B3 0.8mg 10.54mg 61%
Protein 2.86g 29.91g 54%
Phosphorus 58mg 326mg 38%
Vitamin B6 0.18mg 0.525mg 27%
Vitamin B5 0.21mg 1.37mg 23%
Vitamin B1 0.08mg 0.278mg 17%
Cholesterol 0mg 49mg 16%
Vitamin B2 0.11mg 0.306mg 15%
Vitamin E 2.01mg 13%
Fiber 3.2g 0g 13%
Polyunsaturated fat 0.038g 1.844g 12%
Calcium 115mg 10mg 11%
Fats 0.42g 6.28g 9%
Calories 27kcal 184kcal 8%
Magnesium 32mg 64mg 8%
Saturated fat 0.01g 1.612g 7%
Copper 0.165mg 0.11mg 6%
Zinc 0.25mg 0.77mg 5%
Monounsaturated fat 0.092g 2.053g 5%
Iron 1.64mg 1.31mg 4%
Folate 12µg 2µg 3%
Potassium 384mg 323mg 2%
Carbs 4.67g 0g 2%
Manganese 0.02mg 1%
Sodium 20mg 50mg 1%
Net carbs 1.47g 0g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.335mg 0%
Threonine 1.311mg 0%
Isoleucine 1.378mg 0%
Leucine 2.431mg 0%
Lysine 2.747mg 0%
Methionine 0.885mg 0%
Phenylalanine 1.168mg 0%
Valine 1.541mg 0%
Histidine 0.88mg 0%
Omega-3 - EPA 0g 0.363g N/A
Omega-3 - DHA 0g 1.141g N/A
Omega-3 - DPA 0g 0.16g 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
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +53.5%
Contains more ProteinProtein +945.8%
Contains more FatsFats +1395.2%
Contains more OtherOther +249.6%

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
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +2131.5%
Contains more Poly. FatPolyunsaturated fat +4752.6%

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.