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  6. Tuna Bluefin vs. Mustard Greens Raw

Tuna Bluefin vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are tuna Bluefin and mustard Greens Raw different?

  • Tuna Bluefin is richer in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, vitamin B5, vitamin B1, and vitamin B2, while mustard Greens Raw are higher in vitamin C.
  • Tuna Bluefin covers your daily need for vitamin B12, 453% more than mustard Greens Raw.
  • Mustard Greens Raw have a higher glycemic index (32) than tuna Bluefin (0).

Fish, tuna, fresh, bluefin, cooked, dry heat and Mustard greens, raw types were used in this article.

Infographic

Tuna Bluefin 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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
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 +100%
Contains more ZincZinc +208%
Contains more PhosphorusPhosphorus +462.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +5100%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +18.9%
Contains more IronIron +25.2%
Contains more CopperCopper +50%
Contains less SodiumSodium -60%

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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 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 AVitamin A +401.3%
Contains more Vitamin B1Vitamin B1 +247.5%
Contains more Vitamin B2Vitamin B2 +178.2%
Contains more Vitamin B3Vitamin B3 +1217.5%
Contains more Vitamin B5Vitamin B5 +552.4%
Contains more Vitamin B6Vitamin B6 +191.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +500%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Mustard Greens Raw DV% diff.
Vitamin B12 10.88µg 0µg 453%
Vitamin K 257.5µg 215%
Selenium 46.8µg 0.9µg 83%
Vitamin C 0mg 70mg 78%
Vitamin A 757µg 151µg 67%
Vitamin B3 10.54mg 0.8mg 61%
Protein 29.91g 2.86g 54%
Phosphorus 326mg 58mg 38%
Vitamin B6 0.525mg 0.18mg 27%
Vitamin B5 1.37mg 0.21mg 23%
Vitamin B1 0.278mg 0.08mg 17%
Cholesterol 49mg 0mg 16%
Vitamin B2 0.306mg 0.11mg 15%
Vitamin E 2.01mg 13%
Fiber 0g 3.2g 13%
Polyunsaturated fat 1.844g 0.038g 12%
Calcium 10mg 115mg 11%
Fats 6.28g 0.42g 9%
Calories 184kcal 27kcal 8%
Magnesium 64mg 32mg 8%
Saturated fat 1.612g 0.01g 7%
Copper 0.11mg 0.165mg 6%
Zinc 0.77mg 0.25mg 5%
Monounsaturated fat 2.053g 0.092g 5%
Iron 1.31mg 1.64mg 4%
Folate 2µg 12µg 3%
Potassium 323mg 384mg 2%
Carbs 0g 4.67g 2%
Manganese 0.02mg 1%
Sodium 50mg 20mg 1%
Net carbs 0g 1.47g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.335mg 0%
Threonine 1.311mg 0%
Isoleucine 1.378mg 0%
Leucine 2.431mg 0%
Lysine 2.747mg 0%
Methionine 0.885mg 0%
Phenylalanine 1.168mg 0%
Valine 1.541mg 0%
Histidine 0.88mg 0%
Omega-3 - EPA 0.363g 0g N/A
Omega-3 - DHA 1.141g 0g N/A
Omega-3 - DPA 0.16g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 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 +945.8%
Contains more FatsFats +1395.2%
Contains more OtherOther +249.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +53.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 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 +2131.5%
Contains more Poly. FatPolyunsaturated fat +4752.6%
Contains less Sat. FatSaturated fat -99.4%

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.