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  6. Roe vs. Mustard Greens Raw

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

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What are the differences between roe and mustard Greens Raw?

  • Roe is higher in vitamin B12, selenium, phosphorus, vitamin B2, folate, vitamin B5, and vitamin B1, yet mustard Greens Raw are higher in vitamin C and vitamin A.
  • Roe's daily need coverage for vitamin B12 is 481% more.

We used Fish, roe, mixed species, cooked, dry heat and Mustard greens, raw types in this article.

Infographic

Roe 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.
Roe
Roe
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
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 +412%
Contains more PhosphorusPhosphorus +787.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +5644.4%
Contains more MagnesiumMagnesium +23.1%
Contains more CalciumCalcium +310.7%
Contains more PotassiumPotassium +35.7%
Contains more IronIron +113%
Contains more CopperCopper +28.9%
Contains less SodiumSodium -82.9%

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.
Roe
Roe
6
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
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 B1Vitamin B1 +246.3%
Contains more Vitamin B2Vitamin B2 +762.7%
Contains more Vitamin B3Vitamin B3 +174%
Contains more Vitamin B5Vitamin B5 +449.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +666.7%
Contains more Vitamin CVitamin C +326.8%
Contains more Vitamin AVitamin A +65.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.18mg

All nutrients comparison - raw data values

Nutrient Roe Mustard Greens Raw DV% diff.
Vitamin B12 11.54µg 0µg 481%
Vitamin K 257.5µg 215%
Cholesterol 479mg 0mg 160%
Selenium 51.7µg 0.9µg 92%
Vitamin B2 0.949mg 0.11mg 65%
Phosphorus 515mg 58mg 65%
Vitamin C 16.4mg 70mg 60%
Protein 28.62g 2.86g 52%
Polyunsaturated fat 3.404g 0.038g 22%
Folate 92µg 12µg 20%
Vitamin B5 1.154mg 0.21mg 19%
Vitamin B1 0.277mg 0.08mg 16%
Vitamin E 2.01mg 13%
Fiber 0g 3.2g 13%
Fats 8.23g 0.42g 12%
Iron 0.77mg 1.64mg 11%
Vitamin B3 2.192mg 0.8mg 9%
Calories 204kcal 27kcal 9%
Calcium 28mg 115mg 9%
Zinc 1.28mg 0.25mg 9%
Saturated fat 1.866g 0.01g 8%
Vitamin A 91µg 151µg 7%
Monounsaturated fat 2.129g 0.092g 5%
Copper 0.128mg 0.165mg 4%
Sodium 117mg 20mg 4%
Potassium 283mg 384mg 3%
Magnesium 26mg 32mg 1%
Carbs 1.92g 4.67g 1%
Manganese 0.013mg 1%
Net carbs 1.92g 1.47g N/A
Sugar 1.32g N/A
Vitamin B6 0.185mg 0.18mg 0%
Choline 0.5mg 0%
Tryptophan 0.375mg 0%
Threonine 1.305mg 0%
Isoleucine 1.465mg 0%
Leucine 2.509mg 0%
Lysine 2.179mg 0%
Methionine 0.71mg 0%
Phenylalanine 1.401mg 0%
Valine 1.676mg 0%
Histidine 0.778mg 0%
Omega-3 - EPA 1.26g 0g N/A
Omega-3 - DHA 1.747g 0g N/A
Omega-3 - DPA 0.105g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 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 +900.7%
Contains more FatsFats +1859.5%
Contains more OtherOther +92.6%
Contains more CarbsCarbs +143.2%
Contains more WaterWater +54.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 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 +2214.1%
Contains more Poly. FatPolyunsaturated fat +8857.9%
Contains less Sat. FatSaturated fat -99.5%

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.