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  6. Cashew vs. Mustard Greens Raw

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

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What are the differences between cashew and mustard Greens Raw?

  • Cashew is higher in copper, phosphorus, iron, magnesium, zinc, and selenium, yet mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
  • Cashew's daily need coverage for copper is 226% more.
  • Cashew has 778 times more saturated fat than mustard Greens Raw. While cashew has 7.783g of saturated fat, mustard Greens Raw have only 0.01g.

We used Nuts, cashew nuts, raw and Mustard greens, raw types in this article.

Infographic

Cashew 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.
Cashew
Cashew
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
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 +812.5%
Contains more PotassiumPotassium +71.9%
Contains more IronIron +307.3%
Contains more CopperCopper +1230.3%
Contains more ZincZinc +2212%
Contains more PhosphorusPhosphorus +922.4%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2111.1%
Contains more CalciumCalcium +210.8%

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.
Cashew
Cashew
5
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 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 B1Vitamin B1 +428.8%
Contains more Vitamin B3Vitamin B3 +32.8%
Contains more Vitamin B5Vitamin B5 +311.4%
Contains more Vitamin B6Vitamin B6 +131.7%
Contains more FolateFolate +108.3%
Contains more Vitamin CVitamin C +13900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +123.3%
Contains more Vitamin B2Vitamin B2 +89.7%
Contains more Vitamin KVitamin K +655.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Mustard Greens Raw DV% diff.
Copper 2.195mg 0.165mg 226%
Vitamin K 34.1µg 257.5µg 186%
Vitamin C 0.5mg 70mg 77%
Phosphorus 593mg 58mg 76%
Manganese 1.655mg 72%
Fats 43.85g 0.42g 67%
Iron 6.68mg 1.64mg 63%
Magnesium 292mg 32mg 62%
Monounsaturated fat 23.797g 0.092g 59%
Polyunsaturated fat 7.845g 0.038g 52%
Zinc 5.78mg 0.25mg 50%
Saturated fat 7.783g 0.01g 35%
Selenium 19.9µg 0.9µg 35%
Protein 18.22g 2.86g 31%
Vitamin B1 0.423mg 0.08mg 29%
Calories 553kcal 27kcal 26%
Vitamin B6 0.417mg 0.18mg 18%
Vitamin A 0µg 151µg 17%
Vitamin B5 0.864mg 0.21mg 13%
Starch 23.49g 10%
Carbs 30.19g 4.67g 9%
Calcium 37mg 115mg 8%
Potassium 660mg 384mg 8%
Vitamin E 0.9mg 2.01mg 7%
Vitamin B2 0.058mg 0.11mg 4%
Folate 25µg 12µg 3%
Vitamin B3 1.062mg 0.8mg 2%
Net carbs 26.89g 1.47g N/A
Sugar 5.91g 1.32g N/A
Fiber 3.3g 3.2g 0%
Sodium 12mg 20mg 0%
Choline 0.5mg 0%
Tryptophan 0.287mg 0%
Threonine 0.688mg 0%
Isoleucine 0.789mg 0%
Leucine 1.472mg 0%
Lysine 0.928mg 0%
Methionine 0.362mg 0%
Phenylalanine 0.951mg 0%
Valine 1.094mg 0%
Histidine 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 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 +537.1%
Contains more FatsFats +10340.5%
Contains more CarbsCarbs +546.5%
Contains more OtherOther +88.1%
Contains more WaterWater +1644.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 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 +25766.3%
Contains more Poly. FatPolyunsaturated fat +20544.7%
Contains less Sat. FatSaturated fat -99.9%

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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.