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  6. Hazelnut vs. Mustard Greens Raw

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

Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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 +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%
~equal in Calcium ~115mg

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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 +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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hazelnut Mustard Greens Raw 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 +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
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 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 +49521.7%
Contains more Poly. FatPolyunsaturated fat +20742.1%
Contains less Sat. FatSaturated fat -99.8%

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.