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  6. Mustard Greens Raw vs. Pecan

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

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Important differences between mustard Greens Raw and pecan

  • Mustard Greens Raw have more vitamin K, vitamin C, and vitamin A; however, pecan is richer in copper, vitamin B1, zinc, phosphorus, fiber, and magnesium.
  • Mustard Greens Raw' daily need coverage for vitamin K is 212% more.
  • Mustard Greens Raw contain 64 times more vitamin C than pecan. Mustard Greens Raw contain 70mg of vitamin C, while pecan contains 1.1mg.
  • Mustard Greens Raw contain less saturated fat.
  • Mustard Greens Raw have a higher glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of pecan is 10.

The food varieties used in the comparison are Mustard greens, raw and Nuts, pecans.

Infographic

Mustard Greens Raw vs Pecan 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%
Pecan
Pecan
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Contains more CalciumCalcium +64.3%
Contains more MagnesiumMagnesium +278.1%
Contains more IronIron +54.3%
Contains more CopperCopper +627.3%
Contains more ZincZinc +1712%
Contains more PhosphorusPhosphorus +377.6%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +322.2%
~equal in Potassium ~410mg

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%
Pecan
Pecan
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% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Contains more Vitamin CVitamin C +6263.6%
Contains more Vitamin AVitamin A +4933.3%
Contains more Vitamin EVitamin E +43.6%
Contains more Vitamin KVitamin K +7257.1%
Contains more Vitamin B1Vitamin B1 +725%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +45.9%
Contains more Vitamin B5Vitamin B5 +311%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more FolateFolate +83.3%
Contains more CholineCholine +8000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Pecan DV% diff.
Vitamin K 257.5µg 3.5µg 212%
Manganese 4.5mg 196%
Polyunsaturated fat 0.038g 21.614g 144%
Copper 0.165mg 1.2mg 115%
Fats 0.42g 71.97g 110%
Monounsaturated fat 0.092g 40.801g 102%
Vitamin C 70mg 1.1mg 77%
Vitamin B1 0.08mg 0.66mg 48%
Zinc 0.25mg 4.53mg 39%
Calories 27kcal 691kcal 33%
Phosphorus 58mg 277mg 31%
Saturated fat 0.01g 6.18g 28%
Fiber 3.2g 9.6g 26%
Magnesium 32mg 121mg 21%
Vitamin A 151µg 3µg 16%
Protein 2.86g 9.17g 13%
Vitamin B5 0.21mg 0.863mg 13%
Iron 1.64mg 2.53mg 11%
Choline 0.5mg 40.5mg 7%
Calcium 115mg 70mg 5%
Selenium 0.9µg 3.8µg 5%
Vitamin E 2.01mg 1.4mg 4%
Carbs 4.67g 13.86g 3%
Folate 12µg 22µg 3%
Vitamin B2 0.11mg 0.13mg 2%
Vitamin B3 0.8mg 1.167mg 2%
Vitamin B6 0.18mg 0.21mg 2%
Potassium 384mg 410mg 1%
Sodium 20mg 0mg 1%
Net carbs 1.47g 4.26g N/A
Sugar 1.32g 3.97g N/A
Starch 0.46g 0%
Tryptophan 0.093mg 0%
Threonine 0.306mg 0%
Isoleucine 0.336mg 0%
Leucine 0.598mg 0%
Lysine 0.287mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.426mg 0%
Valine 0.411mg 0%
Histidine 0.262mg 0%
Fructose 0.04g 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
Pecan
Pecan
4
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more WaterWater +2476.7%
Contains more ProteinProtein +220.6%
Contains more FatsFats +17035.7%
Contains more CarbsCarbs +196.8%
~equal in Other ~1.48g

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
Pecan
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +44248.9%
Contains more Poly. FatPolyunsaturated fat +56778.9%

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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.