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. Nachos

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

Compare

How are mustard Greens Raw and nachos different?

  • Mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, copper, and iron, while nachos are higher in phosphorus, selenium, and vitamin E.
  • Mustard Greens Raw cover your daily need for vitamin K, 198% more than nachos.
  • Mustard Greens Raw contain 144 times more vitamin A than nachos. Mustard Greens Raw contain 3024IU of vitamin A, while nachos contain 21IU.
  • Mustard Greens Raw are lower in sodium.
  • Nachos have a higher glycemic index (75) than mustard Greens Raw (32).

Mustard greens, raw and Fast foods, nachos, with cheese types were used in this article.

Infographic

Mustard Greens Raw vs Nachos 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%
Nachos
Nachos
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 19% 32% 28% 21% 23% 85% 41% 24% 47%
Contains more CalciumCalcium +82.5%
Contains more IronIron +118.7%
Contains more CopperCopper +157.8%
Contains less SodiumSodium -93.6%
Contains more MagnesiumMagnesium +31.3%
Contains more ZincZinc +244%
Contains more PhosphorusPhosphorus +241.4%
Contains more SeleniumSelenium +855.6%
~equal in Potassium ~362mg

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%
Nachos
Nachos
7
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 3.7% 1.7% 82% 0% 31% 31% 12% 23% 50% 8.8% 48% 7.5% 14%
Contains more Vitamin CVitamin C +6263.6%
Contains more Vitamin AVitamin A +2920%
Contains more Vitamin B3Vitamin B3 +27%
Contains more Vitamin KVitamin K +1234.2%
Contains more FolateFolate +20%
Contains more Vitamin EVitamin E +103%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B5Vitamin B5 +81%
Contains more Vitamin B6Vitamin B6 +19.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +5180%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Nachos DV% diff.
Vitamin K 257.5µg 19.3µg 199%
Vitamin C 70mg 1.1mg 77%
Monounsaturated fat 0.092g 14.02g 35%
Polyunsaturated fat 0.038g 5.04g 33%
Fats 0.42g 21.5g 32%
Phosphorus 58mg 198mg 20%
Vitamin A 151µg 5µg 16%
Calories 27kcal 343kcal 16%
Vitamin E 2.01mg 4.08mg 14%
Selenium 0.9µg 8.6µg 14%
Sodium 20mg 313mg 13%
Starch 28.33g 12%
Iron 1.64mg 0.75mg 11%
Copper 0.165mg 0.064mg 11%
Saturated fat 0.01g 2.173g 10%
Carbs 4.67g 34.91g 10%
Manganese 0.187mg 8%
Zinc 0.25mg 0.86mg 6%
Choline 0.5mg 26.4mg 5%
Calcium 115mg 63mg 5%
Vitamin B1 0.08mg 0.123mg 4%
Protein 2.86g 4.32g 3%
Vitamin B5 0.21mg 0.38mg 3%
Vitamin B6 0.18mg 0.215mg 3%
Vitamin B12 0µg 0.07µg 3%
Magnesium 32mg 42mg 2%
Vitamin B2 0.11mg 0.133mg 2%
Folate 12µg 10µg 1%
Vitamin B3 0.8mg 0.63mg 1%
Potassium 384mg 362mg 1%
Cholesterol 0mg 3mg 1%
Net carbs 1.47g 31.71g N/A
Sugar 1.32g 2.17g N/A
Fiber 3.2g 3.2g 0%
Trans fat 0g 0.058g N/A
Tryptophan 0.042mg 0%
Threonine 0.156mg 0%
Isoleucine 0.187mg 0%
Leucine 0.521mg 0%
Lysine 0.156mg 0%
Methionine 0.094mg 0%
Phenylalanine 0.229mg 0%
Valine 0.25mg 0%
Histidine 0.135mg 0%
Omega-3 - ALA 0.617g N/A
Omega-6 - Gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.011g N/A
Omega-6 - Linoleic acid 4.343g 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
Nachos
Nachos
4
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 g
Contains more WaterWater +142.5%
Contains more ProteinProtein +51%
Contains more FatsFats +5019%
Contains more CarbsCarbs +647.5%
Contains more OtherOther +38.5%

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
Nachos
Nachos
2
10% 66% 24%
Saturated fat: Sat. Fat 2.173 g
Monounsaturated fat: Mono. Fat 14.02 g
Polyunsaturated fat: Poly. Fat 5.04 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +15139.1%
Contains more Poly. FatPolyunsaturated fat +13163.2%

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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/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.