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  6. Almonds vs. Mustard Greens Raw

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

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Differences between almonds and mustard Greens Raw

  • Almonds are higher in vitamin E, copper, vitamin B2, phosphorus, magnesium, fiber, and zinc; however, mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw' daily need coverage for vitamin K is 215% higher.
  • Almonds have 13 times more vitamin E than mustard Greens Raw. While almonds have 25.63mg of vitamin E, mustard Greens Raw have only 2.01mg.
  • Almonds have a lower glycemic index (0) than mustard Greens Raw (32).

The food types used in this comparison are Nuts, almonds and Mustard greens, raw.

Infographic

Almonds 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.
Almonds
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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 +743.8%
Contains more CalciumCalcium +133.9%
Contains more PotassiumPotassium +90.9%
Contains more IronIron +126.2%
Contains more CopperCopper +524.8%
Contains more ZincZinc +1148%
Contains more PhosphorusPhosphorus +729.3%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +355.6%

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% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
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 +1175.1%
Contains more Vitamin B1Vitamin B1 +156.3%
Contains more Vitamin B2Vitamin B2 +934.5%
Contains more Vitamin B3Vitamin B3 +352.3%
Contains more Vitamin B5Vitamin B5 +124.3%
Contains more FolateFolate +266.7%
Contains more CholineCholine +10320%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +31.4%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almonds Mustard Greens Raw DV% diff.
Vitamin K 0µg 257.5µg 215%
Vitamin E 25.63mg 2.01mg 157%
Copper 1.031mg 0.165mg 96%
Manganese 2.179mg 95%
Polyunsaturated fat 12.329g 0.038g 82%
Monounsaturated fat 31.551g 0.092g 79%
Vitamin B2 1.138mg 0.11mg 79%
Vitamin C 0mg 70mg 78%
Fats 49.93g 0.42g 76%
Phosphorus 481mg 58mg 60%
Magnesium 270mg 32mg 57%
Protein 21.15g 2.86g 37%
Fiber 12.5g 3.2g 37%
Calories 579kcal 27kcal 28%
Iron 3.71mg 1.64mg 26%
Zinc 3.12mg 0.25mg 26%
Vitamin B3 3.618mg 0.8mg 18%
Vitamin A 0µg 151µg 17%
Saturated fat 3.802g 0.01g 17%
Calcium 269mg 115mg 15%
Vitamin B1 0.205mg 0.08mg 10%
Potassium 733mg 384mg 10%
Choline 52.1mg 0.5mg 9%
Folate 44µg 12µg 8%
Carbs 21.55g 4.67g 6%
Selenium 4.1µg 0.9µg 6%
Vitamin B5 0.471mg 0.21mg 5%
Vitamin B6 0.137mg 0.18mg 3%
Sodium 1mg 20mg 1%
Net carbs 9.05g 1.47g N/A
Sugar 4.35g 1.32g N/A
Starch 0.72g 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0%
Threonine 0.601mg 0%
Isoleucine 0.751mg 0%
Leucine 1.473mg 0%
Lysine 0.568mg 0%
Methionine 0.157mg 0%
Phenylalanine 1.132mg 0%
Valine 0.855mg 0%
Histidine 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +639.5%
Contains more FatsFats +11788.1%
Contains more CarbsCarbs +361.5%
Contains more OtherOther +119.3%
Contains more WaterWater +1956.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 +34194.6%
Contains more Poly. FatPolyunsaturated fat +32344.7%
Contains less Sat. FatSaturated fat -99.7%

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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.