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  6. Mustard Greens Raw vs. Chestnut

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

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Differences between mustard Greens Raw and chestnut

  • Mustard Greens Raw are higher in vitamin A, vitamin C, and calcium; however, chestnut is richer in copper, potassium, folate, phosphorus, vitamin B1, and magnesium.
  • Mustard Greens Raw' daily need coverage for vitamin A is 60% higher.
  • Mustard Greens Raw have 3 times more vitamin C than chestnut. While mustard Greens Raw have 70mg of vitamin C, chestnut has only 26.7mg.
  • Mustard Greens Raw have a lower glycemic index (32) than chestnut (54).

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

Infographic

Mustard Greens Raw vs Chestnut 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%
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%
Contains more CalciumCalcium +150%
Contains less SodiumSodium -25.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +68.8%
Contains more PotassiumPotassium +86.2%
Contains more CopperCopper +186.1%
Contains more PhosphorusPhosphorus +70.7%
~equal in Iron ~1.73mg
~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 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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
Contains more Vitamin CVitamin C +162.2%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.104mg
~equal in Vitamin B3 ~0.731mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Chestnut DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 26.7mg 48%
Manganese 0.854mg 37%
Copper 0.165mg 0.472mg 34%
Vitamin A 151µg 1µg 17%
Vitamin E 2.01mg 13%
Fiber 3.2g 13%
Potassium 384mg 715mg 10%
Carbs 4.67g 27.76g 8%
Folate 12µg 38µg 7%
Calcium 115mg 46mg 7%
Vitamin B1 0.08mg 0.148mg 6%
Phosphorus 58mg 99mg 6%
Calories 27kcal 131kcal 5%
Magnesium 32mg 54mg 5%
Vitamin B6 0.18mg 0.233mg 4%
Polyunsaturated fat 0.038g 0.545g 3%
Selenium 0.9µg 2%
Protein 2.86g 2g 2%
Vitamin B5 0.21mg 0.316mg 2%
Iron 1.64mg 1.73mg 1%
Fats 0.42g 1.38g 1%
Saturated fat 0.01g 0.26g 1%
Monounsaturated fat 0.092g 0.476g 1%
Net carbs 1.47g 27.76g N/A
Sugar 1.32g N/A
Zinc 0.25mg 0.25mg 0%
Sodium 20mg 27mg 0%
Vitamin B2 0.11mg 0.104mg 0%
Vitamin B3 0.8mg 0.731mg 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Contains more ProteinProtein +43%
Contains more WaterWater +33.1%
Contains more OtherOther +90.1%
Contains more FatsFats +228.6%
Contains more CarbsCarbs +494.4%

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

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients
  2. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.