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  6. Shark raw vs. Mustard Greens Raw

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

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A recap on differences between shark raw and mustard Greens Raw

  • Shark raw has more selenium, vitamin B12, phosphorus, vitamin B6, and vitamin B3; however, mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, and copper.
  • Mustard Greens Raw cover your daily vitamin K needs 214% more than shark raw.
  • Mustard Greens Raw have less cholesterol.
  • The glycemic index of mustard Greens Raw is higher.

Food varieties used in this article are Fish, shark, mixed species, raw and Mustard greens, raw.

Infographic

Shark 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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
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 MagnesiumMagnesium +53.1%
Contains more ZincZinc +72%
Contains more PhosphorusPhosphorus +262.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3955.6%
Contains more CalciumCalcium +238.2%
Contains more PotassiumPotassium +140%
Contains more IronIron +95.2%
Contains more CopperCopper +400%
Contains less SodiumSodium -74.7%

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 0% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 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 +267.3%
Contains more Vitamin B5Vitamin B5 +231%
Contains more Vitamin B6Vitamin B6 +122.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +12900%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +115.7%
Contains more Vitamin EVitamin E +101%
Contains more Vitamin B1Vitamin B1 +90.5%
Contains more Vitamin B2Vitamin B2 +77.4%
Contains more Vitamin KVitamin K +257400%
Contains more FolateFolate +300%

All nutrients comparison - raw data values

Nutrient Shark raw Mustard Greens Raw DV% diff.
Vitamin K 0.1µg 257.5µg 215%
Vitamin C 0mg 70mg 78%
Selenium 36.5µg 0.9µg 65%
Vitamin B12 1.49µg 0µg 62%
Protein 20.98g 2.86g 36%
Phosphorus 210mg 58mg 22%
Cholesterol 51mg 0mg 17%
Vitamin B6 0.4mg 0.18mg 17%
Copper 0.033mg 0.165mg 15%
Vitamin B3 2.938mg 0.8mg 13%
Fiber 0g 3.2g 13%
Choline 65mg 0.5mg 12%
Iron 0.84mg 1.64mg 10%
Vitamin B5 0.695mg 0.21mg 10%
Vitamin A 70µg 151µg 9%
Calcium 34mg 115mg 8%
Polyunsaturated fat 1.195g 0.038g 8%
Potassium 160mg 384mg 7%
Vitamin E 1mg 2.01mg 7%
Fats 4.51g 0.42g 6%
Calories 130kcal 27kcal 5%
Magnesium 49mg 32mg 4%
Saturated fat 0.925g 0.01g 4%
Monounsaturated fat 1.808g 0.092g 4%
Vitamin B2 0.062mg 0.11mg 4%
Vitamin B1 0.042mg 0.08mg 3%
Vitamin D 0.6µg 0µg 3%
Sodium 79mg 20mg 3%
Vitamin D 24IU 0IU 3%
Zinc 0.43mg 0.25mg 2%
Folate 3µg 12µg 2%
Carbs 0g 4.67g 2%
Manganese 0.015mg 1%
Net carbs 0g 1.47g N/A
Sugar 0g 1.32g N/A
Tryptophan 0.235mg 0%
Threonine 0.92mg 0%
Isoleucine 0.967mg 0%
Leucine 1.705mg 0%
Lysine 1.926mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.819mg 0%
Valine 1.081mg 0%
Histidine 0.618mg 0%
Omega-3 - EPA 0.316g 0g N/A
Omega-3 - DHA 0.527g 0g N/A
Omega-3 - DPA 0.109g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 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 +633.6%
Contains more FatsFats +973.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +23.3%
Contains more OtherOther +45.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 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 +1865.2%
Contains more Poly. FatPolyunsaturated fat +3044.7%
Contains less Sat. FatSaturated fat -98.9%

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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.