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  6. Nachos vs. Mustard Greens Raw

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

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How are nachos and mustard Greens Raw different?

  • Nachos are richer in phosphorus, selenium, and vitamin E, while mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, copper, and iron.
  • Mustard Greens Raw cover your daily need for vitamin K, 198% more than nachos.
  • Nachos contain 217 times more saturated fat than mustard Greens Raw. Nachos contain 2.173g of saturated fat, while mustard Greens Raw contain 0.01g.
  • Nachos have a higher glycemic index (75) than mustard Greens Raw (32).

Fast foods, nachos, with cheese and Mustard greens, raw types were used in this article.

Infographic

Nachos vs Mustard Greens Raw 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.
Nachos
Nachos
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 19% 32% 28% 21% 23% 85% 41% 24% 47%
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%
Contains more MagnesiumMagnesium +31.3%
Contains more ZincZinc +244%
Contains more PhosphorusPhosphorus +241.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +855.6%
Contains more CalciumCalcium +82.5%
Contains more IronIron +118.7%
Contains more CopperCopper +157.8%
Contains less SodiumSodium -93.6%
~equal in Potassium ~384mg

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.
Nachos
Nachos
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% 1.7% 82% 0% 31% 31% 12% 23% 50% 8.8% 48% 7.5% 14%
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%
Contains more Vitamin EVitamin E +103%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B5Vitamin B5 +81%
Contains more Vitamin B6Vitamin B6 +19.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +5180%
Contains more Vitamin CVitamin C +6263.6%
Contains more Vitamin AVitamin A +2920%
Contains more Vitamin B3Vitamin B3 +27%
Contains more Vitamin KVitamin K +1234.2%
Contains more FolateFolate +20%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Nachos Mustard Greens Raw DV% diff.
Vitamin K 19.3µg 257.5µg 199%
Vitamin C 1.1mg 70mg 77%
Monounsaturated fat 14.02g 0.092g 35%
Polyunsaturated fat 5.04g 0.038g 33%
Fats 21.5g 0.42g 32%
Phosphorus 198mg 58mg 20%
Vitamin A 5µg 151µg 16%
Calories 343kcal 27kcal 16%
Vitamin E 4.08mg 2.01mg 14%
Selenium 8.6µg 0.9µg 14%
Sodium 313mg 20mg 13%
Starch 28.33g 12%
Iron 0.75mg 1.64mg 11%
Copper 0.064mg 0.165mg 11%
Saturated fat 2.173g 0.01g 10%
Carbs 34.91g 4.67g 10%
Manganese 0.187mg 8%
Zinc 0.86mg 0.25mg 6%
Choline 26.4mg 0.5mg 5%
Calcium 63mg 115mg 5%
Vitamin B1 0.123mg 0.08mg 4%
Protein 4.32g 2.86g 3%
Vitamin B5 0.38mg 0.21mg 3%
Vitamin B6 0.215mg 0.18mg 3%
Vitamin B12 0.07µg 0µg 3%
Magnesium 42mg 32mg 2%
Vitamin B2 0.133mg 0.11mg 2%
Folate 10µg 12µg 1%
Vitamin B3 0.63mg 0.8mg 1%
Potassium 362mg 384mg 1%
Cholesterol 3mg 0mg 1%
Net carbs 31.71g 1.47g N/A
Sugar 2.17g 1.32g N/A
Fiber 3.2g 3.2g 0%
Trans fat 0.058g 0g N/A
Tryptophan 0.042mg 0%
Threonine 0.156mg 0%
Isoleucine 0.187mg 0%
Leucine 0.521mg 0%
Lysine 0.156mg 0%
Methionine 0.094mg 0%
Phenylalanine 0.229mg 0%
Valine 0.25mg 0%
Histidine 0.135mg 0%
Omega-3 - ALA 0.617g N/A
Omega-6 - Gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.011g N/A
Omega-6 - Linoleic acid 4.343g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nachos
Nachos
4
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 g
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +51%
Contains more FatsFats +5019%
Contains more CarbsCarbs +647.5%
Contains more OtherOther +38.5%
Contains more WaterWater +142.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nachos
Nachos
2
10% 66% 24%
Saturated fat: Sat. Fat 2.173 g
Monounsaturated fat: Mono. Fat 14.02 g
Polyunsaturated fat: Poly. Fat 5.04 g
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +15139.1%
Contains more Poly. FatPolyunsaturated fat +13163.2%
Contains less Sat. FatSaturated fat -99.5%

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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/nutrients
  2. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.