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  6. Mustard Greens Raw vs. Macadamia

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

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Differences between mustard Greens Raw and macadamia

  • Mustard Greens Raw are higher in vitamin C and vitamin A; however, macadamia is richer in vitamin B1, copper, iron, magnesium, fiber, phosphorus, and vitamin B5.
  • Macadamia's daily need coverage for vitamin B1 is 93% higher.
  • Mustard Greens Raw have less saturated fat.
  • Macadamia has a lower glycemic index (10) than mustard Greens Raw (32).

The food types used in this comparison are Mustard greens, raw and Nuts, macadamia nuts, raw.

Infographic

Mustard Greens Raw vs Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more CalciumCalcium +35.3%
Contains more MagnesiumMagnesium +306.3%
Contains more IronIron +125%
Contains more CopperCopper +358.2%
Contains more ZincZinc +420%
Contains more PhosphorusPhosphorus +224.1%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +300%
~equal in Potassium ~368mg

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +5733.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +272.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1393.8%
Contains more Vitamin B2Vitamin B2 +47.3%
Contains more Vitamin B3Vitamin B3 +209.1%
Contains more Vitamin B5Vitamin B5 +261%
Contains more Vitamin B6Vitamin B6 +52.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~11µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Macadamia DV% diff.
Vitamin K 257.5µg 215%
Manganese 4.131mg 180%
Monounsaturated fat 0.092g 58.877g 147%
Fats 0.42g 75.77g 116%
Vitamin B1 0.08mg 1.195mg 93%
Vitamin C 70mg 1.2mg 76%
Copper 0.165mg 0.756mg 66%
Saturated fat 0.01g 12.061g 55%
Calories 27kcal 718kcal 35%
Iron 1.64mg 3.69mg 26%
Magnesium 32mg 130mg 23%
Fiber 3.2g 8.6g 22%
Phosphorus 58mg 188mg 19%
Vitamin A 151µg 0µg 17%
Vitamin B5 0.21mg 0.758mg 11%
Protein 2.86g 7.91g 10%
Polyunsaturated fat 0.038g 1.502g 10%
Zinc 0.25mg 1.3mg 10%
Vitamin E 2.01mg 0.54mg 10%
Vitamin B3 0.8mg 2.473mg 10%
Vitamin B6 0.18mg 0.275mg 7%
Selenium 0.9µg 3.6µg 5%
Vitamin B2 0.11mg 0.162mg 4%
Carbs 4.67g 13.82g 3%
Calcium 115mg 85mg 3%
Sodium 20mg 5mg 1%
Net carbs 1.47g 5.22g N/A
Potassium 384mg 368mg 0%
Sugar 1.32g 4.57g N/A
Starch 1.05g 0%
Folate 12µg 11µg 0%
Choline 0.5mg 0%
Tryptophan 0.067mg 0%
Threonine 0.37mg 0%
Isoleucine 0.314mg 0%
Leucine 0.602mg 0%
Lysine 0.018mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.665mg 0%
Valine 0.363mg 0%
Histidine 0.195mg 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
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more WaterWater +6569.1%
Contains more OtherOther +18.4%
Contains more ProteinProtein +176.6%
Contains more FatsFats +17940.5%
Contains more CarbsCarbs +195.9%

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% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +63896.7%
Contains more Poly. FatPolyunsaturated fat +3852.6%

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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.