Hazelnut vs. Mustard Greens Raw — In-Depth Nutrition Comparison
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Significant differences between hazelnut and mustard Greens Raw
- Hazelnut is richer in copper, vitamin E, vitamin B1, iron, phosphorus, magnesium, and vitamin B6, while mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
- Mustard Greens Raw cover your daily vitamin K needs 203% more than hazelnut.
- Hazelnut has 10 times more copper than mustard Greens Raw. Hazelnut has 1.725mg of copper, while mustard Greens Raw have 0.165mg.
- Mustard Greens Raw have a higher glycemic index (32) than hazelnut (15).
Specific food types used in this comparison are Nuts, hazelnuts or filberts and Mustard greens, raw.
Infographic
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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 more MagnesiumMagnesium | +409.4% |
| Contains more PotassiumPotassium | +77.1% |
| Contains more IronIron | +186.6% |
| Contains more CopperCopper | +945.5% |
| Contains more ZincZinc | +880% |
| Contains more PhosphorusPhosphorus | +400% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +166.7% |
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 more Vitamin EVitamin E | +647.8% |
| Contains more Vitamin B1Vitamin B1 | +703.8% |
| Contains more Vitamin B3Vitamin B3 | +125% |
| Contains more Vitamin B5Vitamin B5 | +337.1% |
| Contains more Vitamin B6Vitamin B6 | +212.8% |
| Contains more FolateFolate | +841.7% |
| Contains more CholineCholine | +9020% |
| Contains more Vitamin CVitamin C | +1011.1% |
| Contains more Vitamin AVitamin A | +15000% |
| Contains more Vitamin KVitamin K | +1713.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.95 g
Fats:
60.75 g
Carbs:
16.7 g
Water:
5.31 g
Other:
2.29 g
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
| Contains more ProteinProtein | +422.7% |
| Contains more FatsFats | +14364.3% |
| Contains more CarbsCarbs | +257.6% |
| Contains more OtherOther | +69.6% |
| Contains more WaterWater | +1608.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.464 g
Monounsaturated fat:
Mono. Fat
45.652 g
Polyunsaturated fat:
Poly. Fat
7.92 g
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 | +49521.7% |
| Contains more Poly. FatPolyunsaturated fat | +20742.1% |
| Contains less Sat. FatSaturated fat | -99.8% |
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 Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 6.175mg | 268% | |
| Vitamin K | 14.2µg | 257.5µg | 203% |
| Copper | 1.725mg | 0.165mg | 173% |
| Monounsaturated fat | 45.652g | 0.092g | 114% |
| Fats | 60.75g | 0.42g | 93% |
| Vitamin E | 15.03mg | 2.01mg | 87% |
| Vitamin C | 6.3mg | 70mg | 71% |
| Polyunsaturated fat | 7.92g | 0.038g | 53% |
| Vitamin B1 | 0.643mg | 0.08mg | 47% |
| Iron | 4.7mg | 1.64mg | 38% |
| Phosphorus | 290mg | 58mg | 33% |
| Magnesium | 163mg | 32mg | 31% |
| Calories | 628kcal | 27kcal | 30% |
| Vitamin B6 | 0.563mg | 0.18mg | 29% |
| Fiber | 9.7g | 3.2g | 26% |
| Folate | 113µg | 12µg | 25% |
| Protein | 14.95g | 2.86g | 24% |
| Saturated fat | 4.464g | 0.01g | 20% |
| Zinc | 2.45mg | 0.25mg | 20% |
| Vitamin A | 1µg | 151µg | 17% |
| Vitamin B5 | 0.918mg | 0.21mg | 14% |
| Potassium | 680mg | 384mg | 9% |
| Choline | 45.6mg | 0.5mg | 8% |
| Vitamin B3 | 1.8mg | 0.8mg | 6% |
| Carbs | 16.7g | 4.67g | 4% |
| Selenium | 2.4µg | 0.9µg | 3% |
| Sodium | 0mg | 20mg | 1% |
| Net carbs | 7g | 1.47g | N/A |
| Calcium | 114mg | 115mg | 0% |
| Sugar | 4.34g | 1.32g | N/A |
| Starch | 0.48g | 0% | |
| Vitamin B2 | 0.113mg | 0.11mg | 0% |
| Tryptophan | 0.193mg | 0% | |
| Threonine | 0.497mg | 0% | |
| Isoleucine | 0.545mg | 0% | |
| Leucine | 1.063mg | 0% | |
| Lysine | 0.42mg | 0% | |
| Methionine | 0.221mg | 0% | |
| Phenylalanine | 0.663mg | 0% | |
| Valine | 0.701mg | 0% | |
| Histidine | 0.432mg | 0% | |
| Fructose | 0.07g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
67%
84%
Minerals Daily Need Coverage Score
197%
25%
Comparison summary
Which food is lower in Sugar?
Mustard Greens Raw is lower in Sugar (difference - 3.02g)
Which food is lower in Saturated fat?
Mustard Greens Raw is lower in Saturated fat (difference - 4.454g)
Which food is cheaper?
Mustard Greens Raw is cheaper (difference - $1.8)
Which food contains less Sodium?
Hazelnut contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Hazelnut is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)