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  6. Swordfish vs. Mustard Greens Raw

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

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Differences between swordfish and mustard Greens Raw

  • Swordfish is higher in selenium, vitamin D, vitamin B12, vitamin B3, phosphorus, and vitamin B6; however, 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.
  • Mustard Greens Raw have less cholesterol.
  • Swordfish has a lower glycemic index (0) than mustard Greens Raw (32).

The food types used in this comparison are Fish, swordfish, cooked, dry heat and Mustard greens, raw.

Infographic

Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
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 PotassiumPotassium +29.9%
Contains more ZincZinc +212%
Contains more PhosphorusPhosphorus +424.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +7511.1%
Contains more CalciumCalcium +1816.7%
Contains more IronIron +264.4%
Contains more CopperCopper +258.7%
Contains less SodiumSodium -79.4%
~equal in Magnesium ~32mg

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
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 EVitamin E +19.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +11.3%
Contains more Vitamin B3Vitamin B3 +1056.8%
Contains more Vitamin B5Vitamin B5 +98.6%
Contains more Vitamin B6Vitamin B6 +241.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +15400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +251.2%
Contains more Vitamin B2Vitamin B2 +74.6%
Contains more Vitamin KVitamin K +257400%
Contains more FolateFolate +500%

All nutrients comparison - raw data values

Nutrient Swordfish Mustard Greens Raw DV% diff.
Vitamin K 0.1µg 257.5µg 215%
Selenium 68.5µg 0.9µg 123%
Vitamin D 666IU 0IU 83%
Vitamin D 16.6µg 0µg 83%
Vitamin C 0mg 70mg 78%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 0.8mg 53%
Protein 23.45g 2.86g 41%
Phosphorus 304mg 58mg 35%
Vitamin B6 0.615mg 0.18mg 33%
Cholesterol 78mg 0mg 26%
Iron 0.45mg 1.64mg 15%
Choline 77.5mg 0.5mg 14%
Fiber 0g 3.2g 13%
Copper 0.046mg 0.165mg 13%
Fats 7.93g 0.42g 12%
Vitamin A 43µg 151µg 12%
Calcium 6mg 115mg 11%
Saturated fat 1.911g 0.01g 9%
Monounsaturated fat 3.544g 0.092g 9%
Polyunsaturated fat 1.368g 0.038g 9%
Calories 172kcal 27kcal 7%
Zinc 0.78mg 0.25mg 5%
Vitamin B5 0.417mg 0.21mg 4%
Vitamin B2 0.063mg 0.11mg 4%
Vitamin E 2.41mg 2.01mg 3%
Sodium 97mg 20mg 3%
Folate 2µg 12µg 3%
Potassium 499mg 384mg 3%
Carbs 0g 4.67g 2%
Vitamin B1 0.089mg 0.08mg 1%
Manganese 0.013mg 1%
Magnesium 35mg 32mg 1%
Net carbs 0g 1.47g N/A
Sugar 0g 1.32g N/A
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0%
Threonine 1.035mg 0%
Isoleucine 1.088mg 0%
Leucine 1.919mg 0%
Lysine 2.168mg 0%
Methionine 0.699mg 0%
Phenylalanine 0.922mg 0%
Valine 1.216mg 0%
Histidine 0.695mg 0%
Omega-3 - EPA 0.127g 0g N/A
Omega-3 - DHA 0.772g 0g N/A
Omega-3 - DPA 0.168g 0g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 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 +719.9%
Contains more FatsFats +1788.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +32.9%
Contains more OtherOther +275%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 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 +3752.2%
Contains more Poly. FatPolyunsaturated fat +3500%
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.