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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 RAE, Fiber, Calcium, and Iron, while Tuna salad is higher in Selenium, Vitamin B12, Vitamin B3, and Phosphorus.
  • Mustard Greens Raw covers your daily need of 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.
Mustard Greens Raw
Mustard Greens Raw
6
:
4
Tuna salad
Tuna salad
Contains more Calcium +576.5%
Contains more Iron +64%
Contains more Magnesium +68.4%
Contains more Potassium +115.7%
Contains less Sodium -95%
Contains more Copper +13.8%
Contains more Phosphorus +206.9%
Contains more Zinc +124%
Contains more Selenium +4477.8%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Contains more Calcium +576.5%
Contains more Iron +64%
Contains more Magnesium +68.4%
Contains more Potassium +115.7%
Contains less Sodium -95%
Contains more Copper +13.8%
Contains more Phosphorus +206.9%
Contains more Zinc +124%
Contains more Selenium +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.
Mustard Greens Raw
Mustard Greens Raw
9
:
3
Tuna salad
Tuna salad
Contains more Vitamin A +3017.5%
Contains more Vitamin C +3081.8%
Contains more Vitamin B1 +158.1%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B6 +122.2%
Contains more Folate +50%
Contains more Vitamin B3 +737.5%
Contains more Vitamin B5 +23.8%
Contains more Vitamin B12 +∞%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Tuna salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Contains more Vitamin A +3017.5%
Contains more Vitamin C +3081.8%
Contains more Vitamin B1 +158.1%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B6 +122.2%
Contains more Folate +50%
Contains more Vitamin B3 +737.5%
Contains more Vitamin B5 +23.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
4
Tuna salad
Tuna salad
Contains more Water +43.6%
Contains more Protein +460.8%
Contains more Fats +2104.8%
Contains more Carbs +101.5%
Contains more Other +57.8%
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Tuna salad
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 Water +43.6%
Contains more Protein +460.8%
Contains more Fats +2104.8%
Contains more Carbs +101.5%
Contains more Other +57.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
2
Tuna salad
Tuna salad
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +3038%
Contains more Polyunsaturated fat +10747.4%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +3038%
Contains more Polyunsaturated fat +10747.4%

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 Tuna salad
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Tuna salad Opinion
Net carbs 1.47g 9.41g Tuna salad
Protein 2.86g 16.04g Tuna salad
Fats 0.42g 9.26g Tuna salad
Carbs 4.67g 9.41g Tuna salad
Calories 27kcal 187kcal Tuna salad
Sugar 1.32g Tuna salad
Fiber 3.2g 0g Mustard Greens Raw
Calcium 115mg 17mg Mustard Greens Raw
Iron 1.64mg 1mg Mustard Greens Raw
Magnesium 32mg 19mg Mustard Greens Raw
Phosphorus 58mg 178mg Tuna salad
Potassium 384mg 178mg Mustard Greens Raw
Sodium 20mg 402mg Mustard Greens Raw
Zinc 0.25mg 0.56mg Tuna salad
Copper 0.165mg 0.145mg Mustard Greens Raw
Manganese 0.04mg Tuna salad
Selenium 0.9µg 41.2µg Tuna salad
Vitamin A 3024IU 97IU Mustard Greens Raw
Vitamin A RAE 151µg 24µg Mustard Greens Raw
Vitamin E 2.01mg Mustard Greens Raw
Vitamin C 70mg 2.2mg Mustard Greens Raw
Vitamin B1 0.08mg 0.031mg Mustard Greens Raw
Vitamin B2 0.11mg 0.07mg Mustard Greens Raw
Vitamin B3 0.8mg 6.7mg Tuna salad
Vitamin B5 0.21mg 0.26mg Tuna salad
Vitamin B6 0.18mg 0.081mg Mustard Greens Raw
Folate 12µg 8µg Mustard Greens Raw
Vitamin B12 0µg 1.2µg Tuna salad
Vitamin K 257.5µg Mustard Greens Raw
Tryptophan 0.18mg Tuna salad
Threonine 0.701mg Tuna salad
Isoleucine 0.739mg Tuna salad
Leucine 1.293mg Tuna salad
Lysine 1.457mg Tuna salad
Methionine 0.47mg Tuna salad
Phenylalanine 0.626mg Tuna salad
Valine 0.824mg Tuna salad
Histidine 0.467mg Tuna salad
Cholesterol 0mg 13mg Mustard Greens Raw
Saturated Fat 0.01g 1.544g Mustard Greens Raw
Omega-3 - DHA 0g 0.055g Tuna salad
Omega-3 - EPA 0g 0.014g Tuna salad
Monounsaturated Fat 0.092g 2.887g Tuna salad
Polyunsaturated fat 0.038g 4.122g Tuna salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Tuna salad
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
102%
Mustard Greens Raw
29%
Tuna salad
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
49%
Tuna salad

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 1.32g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 32)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $1.4)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 382mg)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 1.534g)
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food is richer in minerals?
?
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. 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.