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  6. Pacific saury raw vs. Mustard Greens Raw

Pacific saury raw vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Important differences between pacific saury raw and mustard Greens Raw

  • Pacific saury raw has more vitamin B12, phosphorus, selenium, and vitamin D; however, mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, iron, and fiber.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% more.
  • Mustard Greens Raw contain less cholesterol.
  • Mustard Greens Raw have a higher glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of pacific saury raw is 0.

The food varieties used in the comparison are Fish, pike, northern, raw and Mustard greens, raw.

Infographic

Pacific saury raw vs Mustard Greens Raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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%
Contains more ZincZinc +168%
Contains more PhosphorusPhosphorus +279.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1300%
Contains more CalciumCalcium +101.8%
Contains more PotassiumPotassium +48.3%
Contains more IronIron +198.2%
Contains more CopperCopper +223.5%
Contains less SodiumSodium -48.7%
~equal in Magnesium ~32mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +187.5%
Contains more Vitamin B5Vitamin B5 +257.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +12900%
Contains more Vitamin CVitamin C +1742.1%
Contains more Vitamin AVitamin A +619%
Contains more Vitamin EVitamin E +905%
Contains more Vitamin B1Vitamin B1 +37.9%
Contains more Vitamin B2Vitamin B2 +74.6%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more Vitamin KVitamin K +257400%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Mustard Greens Raw DV% diff.
Vitamin K 0.1µg 257.5µg 215%
Vitamin B12 2µg 0µg 83%
Vitamin C 3.8mg 70mg 74%
Protein 19.26g 2.86g 33%
Phosphorus 220mg 58mg 23%
Selenium 12.6µg 0.9µg 21%
Iron 0.55mg 1.64mg 14%
Vitamin A 21µg 151µg 14%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Fiber 0g 3.2g 13%
Copper 0.051mg 0.165mg 13%
Choline 65mg 0.5mg 12%
Vitamin D 99IU 0IU 12%
Vitamin E 0.2mg 2.01mg 12%
Vitamin B5 0.75mg 0.21mg 11%
Manganese 0.24mg 10%
Vitamin B3 2.3mg 0.8mg 9%
Calcium 57mg 115mg 6%
Vitamin B6 0.117mg 0.18mg 5%
Zinc 0.67mg 0.25mg 4%
Vitamin B2 0.063mg 0.11mg 4%
Potassium 259mg 384mg 4%
Calories 88kcal 27kcal 3%
Vitamin B1 0.058mg 0.08mg 2%
Carbs 0g 4.67g 2%
Sodium 39mg 20mg 1%
Folate 15µg 12µg 1%
Polyunsaturated fat 0.202g 0.038g 1%
Fats 0.69g 0.42g 0%
Net carbs 0g 1.47g N/A
Magnesium 31mg 32mg 0%
Sugar 0g 1.32g N/A
Saturated fat 0.118g 0.01g 0%
Monounsaturated fat 0.157g 0.092g 0%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +573.4%
Contains more FatsFats +64.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.9%
Contains more OtherOther +19.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +70.7%
Contains more Poly. FatPolyunsaturated fat +431.6%
Contains less Sat. FatSaturated fat -91.5%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/nutrients
  2. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.