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  6. Mustard Greens Raw vs. Brazil nut

Mustard Greens Raw vs. Brazil nut — In-Depth Nutrition Comparison

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How are mustard Greens Raw and brazil nut different?

  • Mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A, while brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin B1, and zinc.
  • Brazil nut covers your daily need for selenium, 3484% more than mustard Greens Raw.
  • Mustard Greens Raw are lower in saturated fat.
  • Mustard Greens Raw have a higher glycemic index (32) than brazil nut (10).

Mustard greens, raw and Nuts, brazilnuts, dried, unblanched types were used in this article.

Infographic

Mustard Greens Raw vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +1075%
Contains more CalciumCalcium +39.1%
Contains more PotassiumPotassium +71.6%
Contains more IronIron +48.2%
Contains more CopperCopper +956.4%
Contains more ZincZinc +1524%
Contains more PhosphorusPhosphorus +1150%
Contains less SodiumSodium -85%
Contains more SeleniumSelenium +212900%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +9900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +214.3%
Contains more Vitamin B3Vitamin B3 +171.2%
Contains more Vitamin B5Vitamin B5 +14.1%
Contains more Vitamin B6Vitamin B6 +78.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +181.1%
Contains more Vitamin B1Vitamin B1 +671.3%
Contains more FolateFolate +83.3%
Contains more CholineCholine +5660%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Brazil nut DV% diff.
Selenium 0.9µg 1917µg 3484%
Vitamin K 257.5µg 0µg 215%
Copper 0.165mg 1.743mg 175%
Polyunsaturated fat 0.038g 24.399g 162%
Fats 0.42g 67.1g 103%
Phosphorus 58mg 725mg 95%
Magnesium 32mg 376mg 82%
Vitamin C 70mg 0.7mg 77%
Saturated fat 0.01g 16.134g 73%
Monounsaturated fat 0.092g 23.879g 59%
Manganese 1.223mg 53%
Vitamin B1 0.08mg 0.617mg 45%
Zinc 0.25mg 4.06mg 35%
Calories 27kcal 659kcal 32%
Vitamin E 2.01mg 5.65mg 24%
Protein 2.86g 14.32g 23%
Vitamin A 151µg 0µg 17%
Fiber 3.2g 7.5g 17%
Iron 1.64mg 2.43mg 10%
Potassium 384mg 659mg 8%
Vitamin B6 0.18mg 0.101mg 6%
Vitamin B2 0.11mg 0.035mg 6%
Choline 0.5mg 28.8mg 5%
Calcium 115mg 160mg 5%
Vitamin B3 0.8mg 0.295mg 3%
Folate 12µg 22µg 3%
Carbs 4.67g 11.74g 2%
Sodium 20mg 3mg 1%
Vitamin B5 0.21mg 0.184mg 1%
Net carbs 1.47g 4.24g N/A
Sugar 1.32g 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0%
Threonine 0.365mg 0%
Isoleucine 0.518mg 0%
Leucine 1.19mg 0%
Lysine 0.49mg 0%
Methionine 1.124mg 0%
Phenylalanine 0.639mg 0%
Valine 0.76mg 0%
Histidine 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more WaterWater +2552%
Contains more ProteinProtein +400.7%
Contains more FatsFats +15876.2%
Contains more CarbsCarbs +151.4%
Contains more OtherOther +153.3%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +25855.4%
Contains more Poly. FatPolyunsaturated fat +64107.9%

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.