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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 A RAE, Vitamin B3, Phosphorus, Vitamin B6, Vitamin B5, and Vitamin B1, while Mustard Greens Raw are higher in Vitamin C.
  • Tuna Bluefin covers your daily need of Vitamin B12 453% more than Mustard Greens Raw.

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.
Tuna Bluefin
Tuna Bluefin
5
:
5
Mustard Greens Raw
Mustard Greens Raw
Contains more Magnesium +100%
Contains more Phosphorus +462.1%
Contains more Zinc +208%
Contains more Selenium +5100%
Contains more Calcium +1050%
Contains more Iron +25.2%
Contains more Potassium +18.9%
Contains less Sodium -60%
Contains more Copper +50%
Tuna Bluefin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 50% 46% 140% 29% 7% 22% 37% 3% 256%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Magnesium +100%
Contains more Phosphorus +462.1%
Contains more Zinc +208%
Contains more Selenium +5100%
Contains more Calcium +1050%
Contains more Iron +25.2%
Contains more Potassium +18.9%
Contains less Sodium -60%
Contains more Copper +50%

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.
Tuna Bluefin
Tuna Bluefin
6
:
6
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin B1 +247.5%
Contains more Vitamin B2 +178.2%
Contains more Vitamin B3 +1217.5%
Contains more Vitamin B5 +552.4%
Contains more Vitamin B6 +191.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +20%
Contains more Vitamin C +∞%
Contains more Folate +500%
Tuna Bluefin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin B1 +247.5%
Contains more Vitamin B2 +178.2%
Contains more Vitamin B3 +1217.5%
Contains more Vitamin B5 +552.4%
Contains more Vitamin B6 +191.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +20%
Contains more Vitamin C +∞%
Contains more Folate +500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna Bluefin
Tuna Bluefin
3
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +945.8%
Contains more Fats +1395.2%
Contains more Other +249.6%
Contains more Carbs +∞%
Contains more Water +53.5%
Tuna Bluefin
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Mustard Greens Raw
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 Protein +945.8%
Contains more Fats +1395.2%
Contains more Other +249.6%
Contains more Carbs +∞%
Contains more Water +53.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna Bluefin
Tuna Bluefin
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +2131.5%
Contains more Polyunsaturated fat +4752.6%
Contains less Saturated Fat -99.4%
Tuna Bluefin
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +2131.5%
Contains more Polyunsaturated fat +4752.6%
Contains less Saturated Fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Bluefin Mustard Greens Raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Mustard Greens Raw Opinion
Net carbs 0g 1.47g Mustard Greens Raw
Protein 29.91g 2.86g Tuna Bluefin
Fats 6.28g 0.42g Tuna Bluefin
Carbs 0g 4.67g Mustard Greens Raw
Calories 184kcal 27kcal Tuna Bluefin
Sugar 1.32g Tuna Bluefin
Fiber 0g 3.2g Mustard Greens Raw
Calcium 10mg 115mg Mustard Greens Raw
Iron 1.31mg 1.64mg Mustard Greens Raw
Magnesium 64mg 32mg Tuna Bluefin
Phosphorus 326mg 58mg Tuna Bluefin
Potassium 323mg 384mg Mustard Greens Raw
Sodium 50mg 20mg Mustard Greens Raw
Zinc 0.77mg 0.25mg Tuna Bluefin
Copper 0.11mg 0.165mg Mustard Greens Raw
Manganese 0.02mg Tuna Bluefin
Selenium 46.8µg 0.9µg Tuna Bluefin
Vitamin A 2520IU 3024IU Mustard Greens Raw
Vitamin A RAE 757µg 151µg Tuna Bluefin
Vitamin E 2.01mg Mustard Greens Raw
Vitamin C 0mg 70mg Mustard Greens Raw
Vitamin B1 0.278mg 0.08mg Tuna Bluefin
Vitamin B2 0.306mg 0.11mg Tuna Bluefin
Vitamin B3 10.54mg 0.8mg Tuna Bluefin
Vitamin B5 1.37mg 0.21mg Tuna Bluefin
Vitamin B6 0.525mg 0.18mg Tuna Bluefin
Folate 2µg 12µg Mustard Greens Raw
Vitamin B12 10.88µg 0µg Tuna Bluefin
Vitamin K 257.5µg Mustard Greens Raw
Tryptophan 0.335mg Tuna Bluefin
Threonine 1.311mg Tuna Bluefin
Isoleucine 1.378mg Tuna Bluefin
Leucine 2.431mg Tuna Bluefin
Lysine 2.747mg Tuna Bluefin
Methionine 0.885mg Tuna Bluefin
Phenylalanine 1.168mg Tuna Bluefin
Valine 1.541mg Tuna Bluefin
Histidine 0.88mg Tuna Bluefin
Cholesterol 49mg 0mg Mustard Greens Raw
Saturated Fat 1.612g 0.01g Mustard Greens Raw
Omega-3 - DHA 1.141g 0g Tuna Bluefin
Omega-3 - EPA 0.363g 0g Tuna Bluefin
Omega-3 - DPA 0.16g 0g Tuna Bluefin
Monounsaturated Fat 2.053g 0.092g Tuna Bluefin
Polyunsaturated fat 1.844g 0.038g Tuna Bluefin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Bluefin Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
171%
Tuna Bluefin
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
59%
Tuna Bluefin
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Tuna Bluefin
Tuna Bluefin is lower in Sugar (difference - 1.32g)
Which food is lower in glycemic index?
Tuna Bluefin
Tuna Bluefin is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 30mg)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 49mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 1.602g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $5.6)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.