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  6. Mustard Greens Raw vs. Hazelnut

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

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Significant differences between mustard Greens Raw and hazelnut

  • Mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A, while hazelnut is higher in copper, vitamin E, vitamin B1, iron, phosphorus, magnesium, and vitamin B6.
  • Mustard Greens Raw cover your daily vitamin K needs 203% more than hazelnut.
  • Mustard Greens Raw have 151 times more vitamin A than hazelnut. Mustard Greens Raw have 3024IU of vitamin A, while hazelnut has 20IU.
  • Mustard Greens Raw have a higher glycemic index (32) than hazelnut (15).

Specific food types used in this comparison are Mustard greens, raw and Nuts, hazelnuts or filberts.

Infographic

Mustard Greens Raw vs Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more MagnesiumMagnesium +409.4%
Contains more PotassiumPotassium +77.1%
Contains more IronIron +186.6%
Contains more CopperCopper +945.5%
Contains more ZincZinc +880%
Contains more PhosphorusPhosphorus +400%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +166.7%
~equal in Calcium ~114mg

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin CVitamin C +1011.1%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin KVitamin K +1713.4%
Contains more Vitamin EVitamin E +647.8%
Contains more Vitamin B1Vitamin B1 +703.8%
Contains more Vitamin B3Vitamin B3 +125%
Contains more Vitamin B5Vitamin B5 +337.1%
Contains more Vitamin B6Vitamin B6 +212.8%
Contains more FolateFolate +841.7%
Contains more CholineCholine +9020%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.113mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Hazelnut DV% diff.
Manganese 6.175mg 268%
Vitamin K 257.5µg 14.2µg 203%
Copper 0.165mg 1.725mg 173%
Monounsaturated fat 0.092g 45.652g 114%
Fats 0.42g 60.75g 93%
Vitamin E 2.01mg 15.03mg 87%
Vitamin C 70mg 6.3mg 71%
Polyunsaturated fat 0.038g 7.92g 53%
Vitamin B1 0.08mg 0.643mg 47%
Iron 1.64mg 4.7mg 38%
Phosphorus 58mg 290mg 33%
Magnesium 32mg 163mg 31%
Calories 27kcal 628kcal 30%
Vitamin B6 0.18mg 0.563mg 29%
Fiber 3.2g 9.7g 26%
Folate 12µg 113µg 25%
Protein 2.86g 14.95g 24%
Saturated fat 0.01g 4.464g 20%
Zinc 0.25mg 2.45mg 20%
Vitamin A 151µg 1µg 17%
Vitamin B5 0.21mg 0.918mg 14%
Potassium 384mg 680mg 9%
Choline 0.5mg 45.6mg 8%
Vitamin B3 0.8mg 1.8mg 6%
Carbs 4.67g 16.7g 4%
Selenium 0.9µg 2.4µg 3%
Sodium 20mg 0mg 1%
Net carbs 1.47g 7g N/A
Calcium 115mg 114mg 0%
Sugar 1.32g 4.34g N/A
Starch 0.48g 0%
Vitamin B2 0.11mg 0.113mg 0%
Tryptophan 0.193mg 0%
Threonine 0.497mg 0%
Isoleucine 0.545mg 0%
Leucine 1.063mg 0%
Lysine 0.42mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.663mg 0%
Valine 0.701mg 0%
Histidine 0.432mg 0%
Fructose 0.07g 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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more WaterWater +1608.1%
Contains more ProteinProtein +422.7%
Contains more FatsFats +14364.3%
Contains more CarbsCarbs +257.6%
Contains more OtherOther +69.6%

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
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +49521.7%
Contains more Poly. FatPolyunsaturated fat +20742.1%

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.