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  6. Squid vs. Mustard Greens Raw

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

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How are squid and mustard Greens Raw different?

  • Squid is higher in vitamin B12, selenium, vitamin B2, iron, copper, and phosphorus; however, mustard Greens Raw are richer in vitamin C and vitamin A.
  • Daily need coverage for vitamin B12 for squid is 225% higher.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Mustard greens, raw are the varieties used in this article.

Infographic

Squid 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.
Squid
Squid
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
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 +87.5%
Contains more CalciumCalcium +56.5%
Contains more PotassiumPotassium +65.9%
Contains more IronIron +561%
Contains more CopperCopper +504.8%
Contains more ZincZinc +1284%
Contains more PhosphorusPhosphorus +900%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +9855.6%
Contains less SodiumSodium -97.3%

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.
Squid
Squid
7
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 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 AVitamin A +34.4%
Contains more Vitamin B2Vitamin B2 +1471.8%
Contains more Vitamin B3Vitamin B3 +173.6%
Contains more Vitamin B5Vitamin B5 +328.6%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +723.5%
Contains more Vitamin B1Vitamin B1 +370.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Squid Mustard Greens Raw DV% diff.
Vitamin B12 5.4µg 0µg 225%
Vitamin K 257.5µg 215%
Selenium 89.6µg 0.9µg 161%
Vitamin B2 1.729mg 0.11mg 125%
Iron 10.84mg 1.64mg 115%
Copper 0.998mg 0.165mg 93%
Phosphorus 580mg 58mg 75%
Cholesterol 224mg 0mg 75%
Vitamin C 8.5mg 70mg 68%
Protein 32.48g 2.86g 59%
Sodium 744mg 20mg 31%
Zinc 3.46mg 0.25mg 29%
Vitamin B5 0.9mg 0.21mg 14%
Vitamin E 2.01mg 13%
Fiber 0g 3.2g 13%
Vitamin B3 2.189mg 0.8mg 9%
Manganese 0.209mg 9%
Vitamin B6 0.27mg 0.18mg 7%
Calories 158kcal 27kcal 7%
Potassium 637mg 384mg 7%
Calcium 180mg 115mg 7%
Magnesium 60mg 32mg 7%
Vitamin A 203µg 151µg 6%
Vitamin B1 0.017mg 0.08mg 5%
Folate 24µg 12µg 3%
Fats 1.4g 0.42g 2%
Polyunsaturated fat 0.268g 0.038g 2%
Carbs 1.64g 4.67g 1%
Saturated fat 0.236g 0.01g 1%
Net carbs 1.64g 1.47g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Monounsaturated fat 0.162g 0.092g 0%
Tryptophan 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0%
Methionine 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 0.624mg 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - DPA 0.012g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 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 +1035.7%
Contains more FatsFats +233.3%
Contains more OtherOther +148.9%
Contains more CarbsCarbs +184.8%
Contains more WaterWater +48.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
Squid
2
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 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 +76.1%
Contains more Poly. FatPolyunsaturated fat +605.3%
Contains less Sat. FatSaturated fat -95.8%

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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.