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  6. Mustard Greens Raw vs. Tuna salad

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

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How are mustard Greens Raw and tuna salad different?

  • Mustard Greens Raw are richer in vitamin C, vitamin A, fiber, calcium, and iron, while tuna salad is higher in selenium, vitamin B12, vitamin B3, and phosphorus.
  • Mustard Greens Raw cover your daily need for vitamin C, 75% more than tuna salad.
  • Mustard Greens Raw are lower in sodium.

Mustard greens, raw and Fish, tuna salad types were used in this article.

Infographic

Mustard Greens Raw vs Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +576.5%
Contains more PotassiumPotassium +115.7%
Contains more IronIron +64%
Contains more CopperCopper +13.8%
Contains less SodiumSodium -95%
Contains more ZincZinc +124%
Contains more PhosphorusPhosphorus +206.9%
Contains more SeleniumSelenium +4477.8%

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin CVitamin C +3081.8%
Contains more Vitamin AVitamin A +529.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +158.1%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more Vitamin B6Vitamin B6 +122.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +737.5%
Contains more Vitamin B5Vitamin B5 +23.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Tuna salad DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 2.2mg 75%
Selenium 0.9µg 41.2µg 73%
Vitamin B12 0µg 1.2µg 50%
Vitamin B3 0.8mg 6.7mg 37%
Polyunsaturated fat 0.038g 4.122g 27%
Protein 2.86g 16.04g 26%
Phosphorus 58mg 178mg 17%
Sodium 20mg 402mg 17%
Fats 0.42g 9.26g 14%
Vitamin A 151µg 24µg 14%
Vitamin E 2.01mg 13%
Fiber 3.2g 0g 13%
Calcium 115mg 17mg 10%
Calories 27kcal 187kcal 8%
Vitamin B6 0.18mg 0.081mg 8%
Iron 1.64mg 1mg 8%
Saturated fat 0.01g 1.544g 7%
Monounsaturated fat 0.092g 2.887g 7%
Potassium 384mg 178mg 6%
Cholesterol 0mg 13mg 4%
Vitamin B1 0.08mg 0.031mg 4%
Vitamin B2 0.11mg 0.07mg 3%
Zinc 0.25mg 0.56mg 3%
Magnesium 32mg 19mg 3%
Manganese 0.04mg 2%
Copper 0.165mg 0.145mg 2%
Carbs 4.67g 9.41g 2%
Vitamin B5 0.21mg 0.26mg 1%
Folate 12µg 8µg 1%
Net carbs 1.47g 9.41g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.18mg 0%
Threonine 0.701mg 0%
Isoleucine 0.739mg 0%
Leucine 1.293mg 0%
Lysine 1.457mg 0%
Methionine 0.47mg 0%
Phenylalanine 0.626mg 0%
Valine 0.824mg 0%
Histidine 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more WaterWater +43.6%
Contains more ProteinProtein +460.8%
Contains more FatsFats +2104.8%
Contains more CarbsCarbs +101.5%
Contains more OtherOther +57.8%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +3038%
Contains more Poly. FatPolyunsaturated fat +10747.4%

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.