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  6. Surimi vs. Mustard Greens Raw

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

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How are surimi and mustard Greens Raw different?

  • Surimi is higher in vitamin B12, selenium, and phosphorus; however, mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, iron, copper, fiber, and vitamin B6.
  • Daily need coverage for vitamin K for mustard Greens Raw is 214% higher.
  • Mustard Greens Raw have a lower glycemic index (32) than surimi (50).

Fish, surimi and Mustard greens, raw are the varieties used in this article.

Infographic

Surimi 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.
Surimi
Surimi
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
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 +34.4%
Contains more ZincZinc +32%
Contains more PhosphorusPhosphorus +386.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3022.2%
Contains more CalciumCalcium +1177.8%
Contains more PotassiumPotassium +242.9%
Contains more IronIron +530.8%
Contains more CopperCopper +415.6%
Contains less SodiumSodium -86%

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.
Surimi
Surimi
1
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 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 B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +655%
Contains more Vitamin EVitamin E +219%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +423.8%
Contains more Vitamin B3Vitamin B3 +263.6%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +500%
Contains more Vitamin KVitamin K +257400%
Contains more FolateFolate +500%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Surimi Mustard Greens Raw DV% diff.
Vitamin K 0.1µg 257.5µg 215%
Vitamin C 0mg 70mg 78%
Vitamin B12 1.6µg 0µg 67%
Selenium 28.1µg 0.9µg 49%
Phosphorus 282mg 58mg 32%
Protein 15.18g 2.86g 25%
Iron 0.26mg 1.64mg 17%
Vitamin A 20µg 151µg 15%
Copper 0.032mg 0.165mg 15%
Fiber 0g 3.2g 13%
Vitamin B6 0.03mg 0.18mg 12%
Calcium 9mg 115mg 11%
Cholesterol 30mg 0mg 10%
Vitamin E 0.63mg 2.01mg 9%
Potassium 112mg 384mg 8%
Vitamin B2 0.021mg 0.11mg 7%
Vitamin B1 0.02mg 0.08mg 5%
Sodium 143mg 20mg 5%
Vitamin B3 0.22mg 0.8mg 4%
Calories 99kcal 27kcal 4%
Polyunsaturated fat 0.443g 0.038g 3%
Magnesium 43mg 32mg 3%
Vitamin B5 0.07mg 0.21mg 3%
Folate 2µg 12µg 3%
Saturated fat 0.191g 0.01g 1%
Carbs 6.85g 4.67g 1%
Fats 0.9g 0.42g 1%
Zinc 0.33mg 0.25mg 1%
Net carbs 6.85g 1.47g N/A
Sugar 0g 1.32g N/A
Manganese 0.011mg 0%
Choline 0.5mg 0%
Monounsaturated fat 0.149g 0.092g 0%
Tryptophan 0.092mg 0%
Threonine 0.734mg 0%
Isoleucine 0.709mg 0%
Leucine 1.202mg 0%
Lysine 1.387mg 0%
Methionine 0.515mg 0%
Phenylalanine 0.595mg 0%
Valine 0.77mg 0%
Histidine 0.35mg 0%
Omega-3 - EPA 0.157g 0g N/A
Omega-3 - DHA 0.241g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
Surimi
3
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 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 +430.8%
Contains more FatsFats +114.3%
Contains more CarbsCarbs +46.7%
Contains more WaterWater +18.8%
Contains more OtherOther +84.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
Surimi
2
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 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 +62%
Contains more Poly. FatPolyunsaturated fat +1065.8%
Contains less Sat. FatSaturated fat -94.8%

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.