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  6. Sockeye salmon vs. Mustard Greens Raw

Sockeye salmon vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the main differences between sockeye salmon and mustard Greens Raw?

  • Sockeye salmon is richer in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, phosphorus, and vitamin B5, yet mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% higher.
  • Sockeye salmon has a lower glycemic index than mustard Greens Raw.

We used Fish, salmon, sockeye, cooked, dry heat and Mustard greens, raw types in this comparison.

Infographic

Sockeye salmon 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
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 +12.5%
Contains more PotassiumPotassium +13.5%
Contains more ZincZinc +120%
Contains more PhosphorusPhosphorus +425.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3844.4%
Contains more CalciumCalcium +945.5%
Contains more IronIron +215.4%
Contains more CopperCopper +117.1%
Contains less SodiumSodium -78.3%

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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 +96.3%
Contains more Vitamin B2Vitamin B2 +123.6%
Contains more Vitamin B3Vitamin B3 +1165.4%
Contains more Vitamin B5Vitamin B5 +506.7%
Contains more Vitamin B6Vitamin B6 +359.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +22420%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +160.3%
Contains more Vitamin EVitamin E +103%
Contains more Vitamin KVitamin K +257400%
Contains more FolateFolate +71.4%

All nutrients comparison - raw data values

Nutrient Sockeye salmon Mustard Greens Raw DV% diff.
Vitamin K 0.1µg 257.5µg 215%
Vitamin B12 4.47µg 0µg 186%
Vitamin D 16.7µg 0µg 84%
Vitamin D 670IU 0IU 84%
Vitamin C 0mg 70mg 78%
Selenium 35.5µg 0.9µg 63%
Vitamin B3 10.123mg 0.8mg 58%
Vitamin B6 0.827mg 0.18mg 50%
Protein 26.48g 2.86g 47%
Phosphorus 305mg 58mg 35%
Vitamin B5 1.274mg 0.21mg 21%
Choline 112.6mg 0.5mg 20%
Cholesterol 61mg 0mg 20%
Iron 0.52mg 1.64mg 14%
Fiber 0g 3.2g 13%
Copper 0.076mg 0.165mg 10%
Calcium 11mg 115mg 10%
Vitamin A 58µg 151µg 10%
Vitamin B2 0.246mg 0.11mg 10%
Polyunsaturated fat 1.327g 0.038g 9%
Fats 5.57g 0.42g 8%
Vitamin E 0.99mg 2.01mg 7%
Calories 156kcal 27kcal 6%
Vitamin B1 0.157mg 0.08mg 6%
Saturated fat 0.969g 0.01g 4%
Monounsaturated fat 1.864g 0.092g 4%
Sodium 92mg 20mg 3%
Zinc 0.55mg 0.25mg 3%
Potassium 436mg 384mg 2%
Carbs 0g 4.67g 2%
Manganese 0.013mg 1%
Magnesium 36mg 32mg 1%
Folate 7µg 12µg 1%
Net carbs 0g 1.47g N/A
Sugar 0g 1.32g N/A
Trans fat 0.023g 0g N/A
Tryptophan 0.335mg 0%
Threonine 1.247mg 0%
Isoleucine 1.274mg 0%
Leucine 2.185mg 0%
Lysine 2.574mg 0%
Methionine 0.858mg 0%
Phenylalanine 1.086mg 0%
Valine 1.461mg 0%
Histidine 0.711mg 0%
Omega-3 - EPA 0.299g 0g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - DPA 0.093g 0g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 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 +825.9%
Contains more FatsFats +1226.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +34.7%
Contains more OtherOther +117.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 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 +1926.1%
Contains more Poly. FatPolyunsaturated fat +3392.1%
Contains less Sat. FatSaturated fat -99%

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.