Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Brazil nut
  5. Compare
  6. Brazil nut vs. Mustard Greens Raw

Brazil nut vs. Mustard Greens Raw — In-Depth Nutrition Comparison

Compare

How are brazil nut and mustard Greens Raw different?

  • Brazil nut is richer in selenium, copper, phosphorus, magnesium, vitamin B1, and zinc, while mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
  • Brazil nut covers your daily need for selenium, 3484% more than mustard Greens Raw.
  • Brazil nut contains 1613 times more saturated fat than mustard Greens Raw. Brazil nut contains 16.134g of saturated fat, while mustard Greens Raw contain 0.01g.
  • Mustard Greens Raw have a higher glycemic index (32) than brazil nut (10).

Nuts, brazilnuts, dried, unblanched and Mustard greens, raw types were used in this article.

Infographic

Brazil nut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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 +1075%
Contains more CalciumCalcium +39.1%
Contains more PotassiumPotassium +71.6%
Contains more IronIron +48.2%
Contains more CopperCopper +956.4%
Contains more ZincZinc +1524%
Contains more PhosphorusPhosphorus +1150%
Contains less SodiumSodium -85%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +212900%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
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 +181.1%
Contains more Vitamin B1Vitamin B1 +671.3%
Contains more FolateFolate +83.3%
Contains more CholineCholine +5660%
Contains more Vitamin CVitamin C +9900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +214.3%
Contains more Vitamin B3Vitamin B3 +171.2%
Contains more Vitamin B5Vitamin B5 +14.1%
Contains more Vitamin B6Vitamin B6 +78.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Mustard Greens Raw DV% diff.
Selenium 1917µg 0.9µg 3484%
Vitamin K 0µg 257.5µg 215%
Copper 1.743mg 0.165mg 175%
Polyunsaturated fat 24.399g 0.038g 162%
Fats 67.1g 0.42g 103%
Phosphorus 725mg 58mg 95%
Magnesium 376mg 32mg 82%
Vitamin C 0.7mg 70mg 77%
Saturated fat 16.134g 0.01g 73%
Monounsaturated fat 23.879g 0.092g 59%
Manganese 1.223mg 53%
Vitamin B1 0.617mg 0.08mg 45%
Zinc 4.06mg 0.25mg 35%
Calories 659kcal 27kcal 32%
Vitamin E 5.65mg 2.01mg 24%
Protein 14.32g 2.86g 23%
Vitamin A 0µg 151µg 17%
Fiber 7.5g 3.2g 17%
Iron 2.43mg 1.64mg 10%
Potassium 659mg 384mg 8%
Vitamin B6 0.101mg 0.18mg 6%
Vitamin B2 0.035mg 0.11mg 6%
Choline 28.8mg 0.5mg 5%
Calcium 160mg 115mg 5%
Vitamin B3 0.295mg 0.8mg 3%
Folate 22µg 12µg 3%
Carbs 11.74g 4.67g 2%
Sodium 3mg 20mg 1%
Vitamin B5 0.184mg 0.21mg 1%
Net carbs 4.24g 1.47g N/A
Sugar 2.33g 1.32g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0%
Threonine 0.365mg 0%
Isoleucine 0.518mg 0%
Leucine 1.19mg 0%
Lysine 0.49mg 0%
Methionine 1.124mg 0%
Phenylalanine 0.639mg 0%
Valine 0.76mg 0%
Histidine 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 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 +400.7%
Contains more FatsFats +15876.2%
Contains more CarbsCarbs +151.4%
Contains more OtherOther +153.3%
Contains more WaterWater +2552%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 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 +25855.4%
Contains more Poly. FatPolyunsaturated fat +64107.9%
Contains less Sat. FatSaturated fat -99.9%

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.