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Mustard Greens Raw vs. Mixed nuts — In-Depth Nutrition Comparison

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What are the differences between mustard Greens Raw and mixed nuts?

  • Mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A, yet mixed nuts are higher in copper, selenium, phosphorus, magnesium, vitamin B3, and vitamin E.
  • Mustard Greens Raw' daily need coverage for vitamin K is 210% more.
  • Mustard Greens Raw have 1008 times more vitamin A than mixed nuts. While mustard Greens Raw have 3024IU of vitamin A, mixed nuts have only 3IU.
  • The amount of saturated fat in mustard Greens Raw is lower.

We used Mustard greens, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types in this article.

Infographic

Mustard Greens Raw vs Mixed nuts 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 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +615.6%
Contains more PotassiumPotassium +64.6%
Contains more IronIron +59.1%
Contains more CopperCopper +449.7%
Contains more ZincZinc +1244%
Contains more PhosphorusPhosphorus +686.2%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +3666.7%
~equal in Calcium ~117mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +13900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +4417.5%
Contains more Vitamin EVitamin E +289.1%
Contains more Vitamin B1Vitamin B1 +136.3%
Contains more Vitamin B2Vitamin B2 +78.2%
Contains more Vitamin B3Vitamin B3 +863.6%
Contains more Vitamin B5Vitamin B5 +442.9%
Contains more Vitamin B6Vitamin B6 +95.6%
Contains more FolateFolate +591.7%
Contains more CholineCholine +10300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +4260.6%
Contains more ProteinProtein +600.7%
Contains more FatsFats +12745.2%
Contains more CarbsCarbs +350.7%
Contains more OtherOther +113.3%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +30865.2%
Contains more Poly. FatPolyunsaturated fat +38352.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Raw Mixed nuts
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Mixed nuts DV% diff.
Vitamin K 257.5µg 5.7µg 210%
Polyunsaturated fat 0.038g 14.612g 97%
Manganese 2.04mg 89%
Fats 0.42g 53.95g 82%
Copper 0.165mg 0.907mg 82%
Vitamin C 70mg 0.5mg 77%
Monounsaturated fat 0.092g 28.488g 71%
Selenium 0.9µg 33.9µg 60%
Phosphorus 58mg 456mg 57%
Magnesium 32mg 229mg 47%
Vitamin B3 0.8mg 7.709mg 43%
Saturated fat 0.01g 8.711g 40%
Vitamin E 2.01mg 7.82mg 39%
Protein 2.86g 20.04g 34%
Calories 27kcal 607kcal 29%
Zinc 0.25mg 3.36mg 28%
Vitamin B5 0.21mg 1.14mg 19%
Folate 12µg 83µg 18%
Vitamin A 151µg 0µg 17%
Fiber 3.2g 7g 15%
Vitamin B6 0.18mg 0.352mg 13%
Iron 1.64mg 2.61mg 12%
Vitamin B1 0.08mg 0.189mg 9%
Choline 0.5mg 52mg 9%
Vitamin B2 0.11mg 0.196mg 7%
Potassium 384mg 632mg 7%
Carbs 4.67g 21.05g 5%
Starch 4.2g 2%
Sodium 20mg 5mg 1%
Net carbs 1.47g 14.05g N/A
Calcium 115mg 117mg 0%
Sugar 1.32g 4.15g N/A
Trans fat 0g 0.055g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0%
Methionine 0.283mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Mixed nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
84%
Mustard Greens Raw
50%
Mixed nuts
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 2.83g)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 8.701g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $1.6)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.