Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Mustard Greens Raw
  5. Compare
  6. Mustard Greens Raw vs. Cashew

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

Compare

What are the differences between mustard Greens Raw and cashew?

  • Mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A, yet cashew is higher in copper, phosphorus, iron, magnesium, zinc, and selenium.
  • Cashew's daily need coverage for copper is 226% more.
  • The amount of saturated fat in mustard Greens Raw is lower.

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

Infographic

Mustard Greens Raw vs Cashew 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%
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%
Contains more CalciumCalcium +210.8%
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 SeleniumSelenium +2111.1%

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%
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%
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%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Cashew DV% diff.
Copper 0.165mg 2.195mg 226%
Vitamin K 257.5µg 34.1µg 186%
Vitamin C 70mg 0.5mg 77%
Phosphorus 58mg 593mg 76%
Manganese 1.655mg 72%
Fats 0.42g 43.85g 67%
Iron 1.64mg 6.68mg 63%
Magnesium 32mg 292mg 62%
Monounsaturated fat 0.092g 23.797g 59%
Polyunsaturated fat 0.038g 7.845g 52%
Zinc 0.25mg 5.78mg 50%
Saturated fat 0.01g 7.783g 35%
Selenium 0.9µg 19.9µg 35%
Protein 2.86g 18.22g 31%
Vitamin B1 0.08mg 0.423mg 29%
Calories 27kcal 553kcal 26%
Vitamin B6 0.18mg 0.417mg 18%
Vitamin A 151µg 0µg 17%
Vitamin B5 0.21mg 0.864mg 13%
Starch 23.49g 10%
Carbs 4.67g 30.19g 9%
Calcium 115mg 37mg 8%
Potassium 384mg 660mg 8%
Vitamin E 2.01mg 0.9mg 7%
Vitamin B2 0.11mg 0.058mg 4%
Folate 12µg 25µg 3%
Vitamin B3 0.8mg 1.062mg 2%
Net carbs 1.47g 26.89g N/A
Sugar 1.32g 5.91g N/A
Fiber 3.2g 3.3g 0%
Sodium 20mg 12mg 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
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
Contains more WaterWater +1644.2%
Contains more ProteinProtein +537.1%
Contains more FatsFats +10340.5%
Contains more CarbsCarbs +546.5%
Contains more OtherOther +88.1%

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
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
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +25766.3%
Contains more Poly. FatPolyunsaturated fat +20544.7%

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