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  6. Chestnut vs. Mustard Greens Raw

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

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Differences between chestnut and mustard Greens Raw

  • Chestnut is higher in copper, potassium, folate, phosphorus, vitamin B1, and magnesium; however, mustard Greens Raw are richer in vitamin A, vitamin C, and calcium.
  • Mustard Greens Raw' daily need coverage for vitamin A is 60% higher.
  • Chestnut has 3 times more folate than mustard Greens Raw. While chestnut has 38µg of folate, mustard Greens Raw have only 12µg.
  • Mustard Greens Raw have a lower glycemic index (32) than chestnut (54).

The food types used in this comparison are Nuts, chestnuts, european, boiled, and steamed and Mustard greens, raw.

Infographic

Chestnut vs Mustard Greens Raw infographic
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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 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
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 +68.8%
Contains more PotassiumPotassium +86.2%
Contains more CopperCopper +186.1%
Contains more PhosphorusPhosphorus +70.7%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +150%
Contains less SodiumSodium -25.9%
~equal in Iron ~1.64mg
~equal in Zinc ~0.25mg

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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 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 +85%
Contains more Vitamin B5Vitamin B5 +50.5%
Contains more Vitamin B6Vitamin B6 +29.4%
Contains more FolateFolate +216.7%
Contains more Vitamin CVitamin C +162.2%
Contains more Vitamin AVitamin A +15000%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B3 ~0.8mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chestnut Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 26.7mg 70mg 48%
Manganese 0.854mg 37%
Copper 0.472mg 0.165mg 34%
Vitamin A 1µg 151µg 17%
Vitamin E 2.01mg 13%
Fiber 3.2g 13%
Potassium 715mg 384mg 10%
Carbs 27.76g 4.67g 8%
Folate 38µg 12µg 7%
Calcium 46mg 115mg 7%
Vitamin B1 0.148mg 0.08mg 6%
Phosphorus 99mg 58mg 6%
Calories 131kcal 27kcal 5%
Magnesium 54mg 32mg 5%
Vitamin B6 0.233mg 0.18mg 4%
Polyunsaturated fat 0.545g 0.038g 3%
Selenium 0.9µg 2%
Protein 2g 2.86g 2%
Vitamin B5 0.316mg 0.21mg 2%
Iron 1.73mg 1.64mg 1%
Fats 1.38g 0.42g 1%
Saturated fat 0.26g 0.01g 1%
Monounsaturated fat 0.476g 0.092g 1%
Net carbs 27.76g 1.47g N/A
Sugar 1.32g N/A
Zinc 0.25mg 0.25mg 0%
Sodium 27mg 20mg 0%
Vitamin B2 0.104mg 0.11mg 0%
Vitamin B3 0.731mg 0.8mg 0%
Choline 0.5mg 0%
Tryptophan 0.022mg 0%
Threonine 0.071mg 0%
Isoleucine 0.079mg 0%
Leucine 0.118mg 0%
Lysine 0.118mg 0%
Methionine 0.047mg 0%
Phenylalanine 0.084mg 0%
Valine 0.112mg 0%
Histidine 0.055mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 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 FatsFats +228.6%
Contains more CarbsCarbs +494.4%
Contains more ProteinProtein +43%
Contains more WaterWater +33.1%
Contains more OtherOther +90.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 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 +417.4%
Contains more Poly. FatPolyunsaturated fat +1334.2%
Contains less Sat. FatSaturated fat -96.2%

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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.