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  6. Mustard Greens Raw vs. Walnut

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

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A recap on differences between Mustard Greens Raw and Walnut

  • Mustard Greens Raw have more Vitamin K, and Vitamin C, however, Walnut is higher in Copper, Phosphorus, Magnesium, Vitamin B6, Zinc, Vitamin B1, and Folate.
  • Mustard Greens Raw covers your daily Vitamin K needs 212% more than Walnut.
  • Walnut contains 54 times less Vitamin C than Mustard Greens Raw. Mustard Greens Raw contain 70mg of Vitamin C, while Walnut contains 1.3mg.
  • Mustard Greens Raw have less Saturated Fat.

Food varieties used in this article are Mustard greens, raw and Nuts, walnuts, english.

Infographic

Mustard Greens Raw vs Walnut 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.
Mustard Greens Raw
Mustard Greens Raw
1
:
9
Walnut
Walnut
Contains more Calcium +17.3%
Contains more Iron +77.4%
Contains more Magnesium +393.8%
Contains more Phosphorus +496.6%
Contains more Potassium +14.8%
Contains less Sodium -90%
Contains more Zinc +1136%
Contains more Copper +861.2%
Contains more Selenium +444.4%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Calcium +17.3%
Contains more Iron +77.4%
Contains more Magnesium +393.8%
Contains more Phosphorus +496.6%
Contains more Potassium +14.8%
Contains less Sodium -90%
Contains more Zinc +1136%
Contains more Copper +861.2%
Contains more Selenium +444.4%

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.
Mustard Greens Raw
Mustard Greens Raw
4
:
6
Walnut
Walnut
Contains more Vitamin A +15020%
Contains more Vitamin E +187.1%
Contains more Vitamin C +5284.6%
Contains more Vitamin K +9437%
Contains more Vitamin B1 +326.3%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +40.6%
Contains more Vitamin B5 +171.4%
Contains more Vitamin B6 +198.3%
Contains more Folate +716.7%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin A +15020%
Contains more Vitamin E +187.1%
Contains more Vitamin C +5284.6%
Contains more Vitamin K +9437%
Contains more Vitamin B1 +326.3%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +40.6%
Contains more Vitamin B5 +171.4%
Contains more Vitamin B6 +198.3%
Contains more Folate +716.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
4
Walnut
Walnut
Contains more Water +2128.5%
Contains more Protein +432.5%
Contains more Fats +15426.2%
Contains more Carbs +193.6%
Contains more Other +31.9%
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more Water +2128.5%
Contains more Protein +432.5%
Contains more Fats +15426.2%
Contains more Carbs +193.6%
Contains more Other +31.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
2
Walnut
Walnut
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +9609.8%
Contains more Polyunsaturated fat +124042.1%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +9609.8%
Contains more Polyunsaturated fat +124042.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Raw Walnut
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Walnut Opinion
Net carbs 1.47g 7.01g Walnut
Protein 2.86g 15.23g Walnut
Fats 0.42g 65.21g Walnut
Carbs 4.67g 13.71g Walnut
Calories 27kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 1.32g 2.61g Mustard Greens Raw
Fiber 3.2g 6.7g Walnut
Calcium 115mg 98mg Mustard Greens Raw
Iron 1.64mg 2.91mg Walnut
Magnesium 32mg 158mg Walnut
Phosphorus 58mg 346mg Walnut
Potassium 384mg 441mg Walnut
Sodium 20mg 2mg Walnut
Zinc 0.25mg 3.09mg Walnut
Copper 0.165mg 1.586mg Walnut
Manganese 3.414mg Walnut
Selenium 0.9µg 4.9µg Walnut
Vitamin A 3024IU 20IU Mustard Greens Raw
Vitamin A RAE 151µg 1µg Mustard Greens Raw
Vitamin E 2.01mg 0.7mg Mustard Greens Raw
Vitamin C 70mg 1.3mg Mustard Greens Raw
Vitamin B1 0.08mg 0.341mg Walnut
Vitamin B2 0.11mg 0.15mg Walnut
Vitamin B3 0.8mg 1.125mg Walnut
Vitamin B5 0.21mg 0.57mg Walnut
Vitamin B6 0.18mg 0.537mg Walnut
Folate 12µg 98µg Walnut
Vitamin K 257.5µg 2.7µg Mustard Greens Raw
Tryptophan 0.17mg Walnut
Threonine 0.596mg Walnut
Isoleucine 0.625mg Walnut
Leucine 1.17mg Walnut
Lysine 0.424mg Walnut
Methionine 0.236mg Walnut
Phenylalanine 0.711mg Walnut
Valine 0.753mg Walnut
Histidine 0.391mg Walnut
Saturated Fat 0.01g 6.126g Mustard Greens Raw
Monounsaturated Fat 0.092g 8.933g Walnut
Polyunsaturated fat 0.038g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Walnut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
102%
Mustard Greens Raw
33%
Walnut
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 1.29g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 6.116g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $3.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.