Mustard Greens vs. Nopales — In-Depth Nutrition Comparison
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The main differences between Mustard Greens and Nopales
- Mustard Greens has more Vitamin K, Vitamin A RAE, Vitamin C, Vitamin E , and Copper, however, Nopales has more Magnesium.
- Daily need coverage for Vitamin K from Mustard Greens is 490% higher.
Food types used in this article are Mustard greens, cooked, boiled, drained, without salt and Nopales, raw.
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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.
Contains
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Iron
+47.5%
Contains
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Phosphorus
+162.5%
Contains
less
Sodium
-57.1%
Contains
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Copper
+180.8%
Contains
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Calcium
+39%
Contains
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Magnesium
+300%
Contains
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Potassium
+58.6%
Contains
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Zinc
+13.6%
Contains
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Selenium
+16.7%
Contains
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Iron
+47.5%
Contains
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Phosphorus
+162.5%
Contains
less
Sodium
-57.1%
Contains
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Copper
+180.8%
Contains
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Calcium
+39%
Contains
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Magnesium
+300%
Contains
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Potassium
+58.6%
Contains
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Zinc
+13.6%
Contains
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Selenium
+16.7%
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.
:
Contains
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Vitamin A
+2606.8%
Contains
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Vitamin E
+∞%
Contains
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Vitamin C
+172%
Contains
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Vitamin B1
+241.7%
Contains
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Vitamin B2
+53.7%
Contains
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Vitamin B6
+40%
Contains
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Folate
+200%
Contains
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Vitamin K
+11083%
Contains
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Vitamin B5
+39.2%
Equal in Vitamin B3 - 0.41
Contains
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Vitamin A
+2606.8%
Contains
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Vitamin E
+∞%
Contains
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Vitamin C
+172%
Contains
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Vitamin B1
+241.7%
Contains
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Vitamin B2
+53.7%
Contains
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Vitamin B6
+40%
Contains
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Folate
+200%
Contains
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Vitamin K
+11083%
Contains
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Vitamin B5
+39.2%
Equal in Vitamin B3 - 0.41
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+93.9%
Contains
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Fats
+422.2%
Contains
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Carbs
+35.4%
Contains
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Other
+67.6%
Equal in Water - 94.12
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
Protein:
1.32 g
Fats:
0.09 g
Carbs:
3.33 g
Water:
94.12 g
Other:
1.14 g
Contains
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Protein
+93.9%
Contains
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Fats
+422.2%
Contains
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Carbs
+35.4%
Contains
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Other
+67.6%
Equal in Water - 94.12
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-25%
Contains
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Monounsaturated Fat
+511.1%
Equal in Polyunsaturated fat - 0.05
Saturated Fat:
0.012 g
Monounsaturated Fat:
0.11 g
Polyunsaturated fat:
0.046 g
Saturated Fat:
0.016 g
Monounsaturated Fat:
0.018 g
Polyunsaturated fat:
0.05 g
Contains
less
Saturated Fat
-25%
Contains
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Monounsaturated Fat
+511.1%
Equal in Polyunsaturated fat - 0.05
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.51g | 1.13g |
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| Protein | 2.56g | 1.32g |
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| Fats | 0.47g | 0.09g |
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| Carbs | 4.51g | 3.33g |
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| Calories | 26kcal | 16kcal |
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| Sugar | 1.41g | 1.15g |
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| Fiber | 2g | 2.2g |
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| Calcium | 118mg | 164mg |
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| Iron | 0.87mg | 0.59mg |
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| Magnesium | 13mg | 52mg |
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| Phosphorus | 42mg | 16mg |
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| Potassium | 162mg | 257mg |
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| Sodium | 9mg | 21mg |
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| Zinc | 0.22mg | 0.25mg |
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| Copper | 0.146mg | 0.052mg |
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| Manganese | 0.457mg |
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| Selenium | 0.6µg | 0.7µg |
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| Vitamin A | 12370IU | 457IU |
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| Vitamin A RAE | 618µg | 23µg |
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| Vitamin E | 1.78mg | 0mg |
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| Vitamin C | 25.3mg | 9.3mg |
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| Vitamin B1 | 0.041mg | 0.012mg |
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| Vitamin B2 | 0.063mg | 0.041mg |
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| Vitamin B3 | 0.433mg | 0.41mg |
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| Vitamin B5 | 0.12mg | 0.167mg |
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| Vitamin B6 | 0.098mg | 0.07mg |
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| Folate | 9µg | 3µg |
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| Vitamin K | 592.7µg | 5.3µg |
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| Tryptophan | 0.014mg |
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| Threonine | 0.04mg |
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| Isoleucine | 0.049mg |
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| Leucine | 0.077mg |
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| Lysine | 0.059mg |
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| Methionine | 0.015mg |
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| Phenylalanine | 0.049mg |
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| Valine | 0.059mg |
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| Histidine | 0.025mg |
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| Saturated Fat | 0.012g | 0.016g |
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| Monounsaturated Fat | 0.11g | 0.018g |
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| Polyunsaturated fat | 0.046g | 0.05g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
201%
10%
Minerals Daily Need Coverage Score
17%
23%
Comparison summary
Which food is lower in Sugar?
Nopales is lower in Sugar (difference - 0.26g)
Which food is lower in glycemic index?
Nopales is lower in glycemic index (difference - 25)
Which food is cheaper?
Nopales is cheaper (difference - $1.4)
Which food is richer in minerals?
Nopales is relatively richer in minerals
Which food contains less Sodium?
Mustard Greens contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Mustard Greens is lower in Saturated Fat (difference - 0.004g)
Which food is richer in vitamins?
Mustard Greens is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)