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  6. Macadamia vs. Mustard Greens Raw

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

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Differences between macadamia and mustard Greens Raw

  • Macadamia is higher in vitamin B1, copper, iron, magnesium, fiber, phosphorus, and vitamin B5; however, mustard Greens Raw are richer in vitamin C and vitamin A.
  • Macadamia's daily need coverage for vitamin B1 is 93% higher.
  • Macadamia has 1206 times more saturated fat than mustard Greens Raw. While macadamia has 12.061g of saturated fat, mustard Greens Raw have only 0.01g.
  • Macadamia has a lower glycemic index (10) than mustard Greens Raw (32).

The food types used in this comparison are Nuts, macadamia nuts, raw and Mustard greens, raw.

Infographic

Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
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 +306.3%
Contains more IronIron +125%
Contains more CopperCopper +358.2%
Contains more ZincZinc +420%
Contains more PhosphorusPhosphorus +224.1%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +300%
Contains more CalciumCalcium +35.3%
~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.
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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
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 B1Vitamin B1 +1393.8%
Contains more Vitamin B2Vitamin B2 +47.3%
Contains more Vitamin B3Vitamin B3 +209.1%
Contains more Vitamin B5Vitamin B5 +261%
Contains more Vitamin B6Vitamin B6 +52.8%
Contains more Vitamin CVitamin C +5733.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +272.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Macadamia Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Manganese 4.131mg 180%
Monounsaturated fat 58.877g 0.092g 147%
Fats 75.77g 0.42g 116%
Vitamin B1 1.195mg 0.08mg 93%
Vitamin C 1.2mg 70mg 76%
Copper 0.756mg 0.165mg 66%
Saturated fat 12.061g 0.01g 55%
Calories 718kcal 27kcal 35%
Iron 3.69mg 1.64mg 26%
Magnesium 130mg 32mg 23%
Fiber 8.6g 3.2g 22%
Phosphorus 188mg 58mg 19%
Vitamin A 0µg 151µg 17%
Vitamin B5 0.758mg 0.21mg 11%
Protein 7.91g 2.86g 10%
Polyunsaturated fat 1.502g 0.038g 10%
Zinc 1.3mg 0.25mg 10%
Vitamin E 0.54mg 2.01mg 10%
Vitamin B3 2.473mg 0.8mg 10%
Vitamin B6 0.275mg 0.18mg 7%
Selenium 3.6µg 0.9µg 5%
Vitamin B2 0.162mg 0.11mg 4%
Carbs 13.82g 4.67g 3%
Calcium 85mg 115mg 3%
Sodium 5mg 20mg 1%
Net carbs 5.22g 1.47g N/A
Potassium 368mg 384mg 0%
Sugar 4.57g 1.32g N/A
Starch 1.05g 0%
Folate 11µg 12µg 0%
Choline 0.5mg 0%
Tryptophan 0.067mg 0%
Threonine 0.37mg 0%
Isoleucine 0.314mg 0%
Leucine 0.602mg 0%
Lysine 0.018mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.665mg 0%
Valine 0.363mg 0%
Histidine 0.195mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 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 +176.6%
Contains more FatsFats +17940.5%
Contains more CarbsCarbs +195.9%
Contains more WaterWater +6569.1%
Contains more OtherOther +18.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 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 +63896.7%
Contains more Poly. FatPolyunsaturated fat +3852.6%
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.