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  6. Mustard Greens Raw vs. Almonds

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

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Differences between mustard Greens Raw and almonds

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

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

Infographic

Mustard Greens Raw vs Almonds 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
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%
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 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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +31.4%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Almonds DV% diff.
Vitamin K 257.5µg 0µg 215%
Vitamin E 2.01mg 25.63mg 157%
Copper 0.165mg 1.031mg 96%
Manganese 2.179mg 95%
Polyunsaturated fat 0.038g 12.329g 82%
Monounsaturated fat 0.092g 31.551g 79%
Vitamin B2 0.11mg 1.138mg 79%
Vitamin C 70mg 0mg 78%
Fats 0.42g 49.93g 76%
Phosphorus 58mg 481mg 60%
Magnesium 32mg 270mg 57%
Protein 2.86g 21.15g 37%
Fiber 3.2g 12.5g 37%
Calories 27kcal 579kcal 28%
Iron 1.64mg 3.71mg 26%
Zinc 0.25mg 3.12mg 26%
Vitamin B3 0.8mg 3.618mg 18%
Vitamin A 151µg 0µg 17%
Saturated fat 0.01g 3.802g 17%
Calcium 115mg 269mg 15%
Vitamin B1 0.08mg 0.205mg 10%
Potassium 384mg 733mg 10%
Choline 0.5mg 52.1mg 9%
Folate 12µg 44µg 8%
Carbs 4.67g 21.55g 6%
Selenium 0.9µg 4.1µg 6%
Vitamin B5 0.21mg 0.471mg 5%
Vitamin B6 0.18mg 0.137mg 3%
Sodium 20mg 1mg 1%
Net carbs 1.47g 9.05g N/A
Sugar 1.32g 4.35g N/A
Starch 0.72g 0%
Trans fat 0g 0.015g 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
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
Contains more WaterWater +1956.7%
Contains more ProteinProtein +639.5%
Contains more FatsFats +11788.1%
Contains more CarbsCarbs +361.5%
Contains more OtherOther +119.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +34194.6%
Contains more Poly. FatPolyunsaturated fat +32344.7%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.