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  6. Fish sandwich vs. Mustard Greens Raw

Fish sandwich vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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A recap on the differences between fish sandwiches and mustard Greens Raw

  • Fish sandwiches have more selenium, vitamin B12, and vitamin B1; however, mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, copper, and vitamin E.
  • Mustard Greens Raw cover your daily vitamin K needs 203% more than fish sandwiches.
  • Mustard Greens Raw have less cholesterol.
  • The glycemic index of fish sandwiches is higher.

Food varieties used in this article are Fast foods, fish sandwich, with tartar sauce and Mustard greens, raw.

Infographic

Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
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 +96%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1900%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +210.8%
Contains more PotassiumPotassium +86.4%
Contains more CopperCopper +120%
Contains less SodiumSodium -96.7%
~equal in Iron ~1.64mg

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
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 B1Vitamin B1 +162.5%
Contains more Vitamin B2Vitamin B2 +27.3%
Contains more Vitamin B3Vitamin B3 +168.8%
Contains more Vitamin B5Vitamin B5 +76.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +283.3%
Contains more CholineCholine +5680%
Contains more Vitamin CVitamin C +3788.9%
Contains more Vitamin AVitamin A +2416.7%
Contains more Vitamin EVitamin E +265.5%
Contains more Vitamin B6Vitamin B6 +157.1%
Contains more Vitamin KVitamin K +1793.4%

All nutrients comparison - raw data values

Nutrient Fish sandwich Mustard Greens Raw DV% diff.
Vitamin K 13.6µg 257.5µg 203%
Vitamin C 1.8mg 70mg 76%
Polyunsaturated fat 6.257g 0.038g 41%
Selenium 18µg 0.9µg 31%
Vitamin B12 0.68µg 0µg 28%
Sodium 602mg 20mg 25%
Fats 12.45g 0.42g 19%
Vitamin A 6µg 151µg 16%
Protein 10.29g 2.86g 15%
Calories 257kcal 27kcal 12%
Cholesterol 35mg 0mg 12%
Manganese 0.264mg 11%
Vitamin B1 0.21mg 0.08mg 11%
Vitamin E 0.55mg 2.01mg 10%
Copper 0.075mg 0.165mg 10%
Fiber 1g 3.2g 9%
Saturated fat 1.949g 0.01g 9%
Folate 46µg 12µg 9%
Calcium 37mg 115mg 8%
Phosphorus 116mg 58mg 8%
Vitamin B6 0.07mg 0.18mg 8%
Vitamin B3 2.15mg 0.8mg 8%
Carbs 26.69g 4.67g 7%
Monounsaturated fat 2.595g 0.092g 6%
Choline 28.9mg 0.5mg 5%
Potassium 206mg 384mg 5%
Vitamin B5 0.37mg 0.21mg 3%
Fructose 1.47g 2%
Vitamin B2 0.14mg 0.11mg 2%
Zinc 0.49mg 0.25mg 2%
Magnesium 25mg 32mg 2%
Iron 1.5mg 1.64mg 2%
Vitamin D 9IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 25.69g 1.47g N/A
Sugar 3.53g 1.32g N/A
Trans fat 0.08g 0g N/A
Omega-3 - EPA 0.029g 0g N/A
Omega-3 - DHA 0.064g 0g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 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 +259.8%
Contains more FatsFats +2864.3%
Contains more CarbsCarbs +471.5%
Contains more OtherOther +57.8%
Contains more WaterWater +87.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 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 +2720.7%
Contains more Poly. FatPolyunsaturated fat +16365.8%
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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.