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

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Important differences between pecan and mustard Greens Raw

  • Pecan has more copper, vitamin B1, zinc, phosphorus, fiber, and magnesium; however, mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw' daily need coverage for vitamin K is 212% more.
  • Pecan contains 618 times more saturated fat than mustard Greens Raw. Pecan contains 6.18g of saturated fat, while mustard Greens Raw contain 0.01g.
  • Mustard Greens Raw have a higher glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of pecan is 10.

The food varieties used in the comparison are Nuts, pecans and Mustard greens, raw.

Infographic

Pecan 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.
Pecan
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
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 +278.1%
Contains more IronIron +54.3%
Contains more CopperCopper +627.3%
Contains more ZincZinc +1712%
Contains more PhosphorusPhosphorus +377.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +322.2%
Contains more CalciumCalcium +64.3%
~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.
Pecan
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% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
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 +725%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +45.9%
Contains more Vitamin B5Vitamin B5 +311%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more FolateFolate +83.3%
Contains more CholineCholine +8000%
Contains more Vitamin CVitamin C +6263.6%
Contains more Vitamin AVitamin A +4933.3%
Contains more Vitamin EVitamin E +43.6%
Contains more Vitamin KVitamin K +7257.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
4
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 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 +220.6%
Contains more FatsFats +17035.7%
Contains more CarbsCarbs +196.8%
Contains more WaterWater +2476.7%
~equal in Other ~1.35g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 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 +44248.9%
Contains more Poly. FatPolyunsaturated fat +56778.9%
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.
Pecan Mustard Greens Raw
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pecan Mustard Greens Raw DV% diff.
Vitamin K 3.5µg 257.5µg 212%
Manganese 4.5mg 196%
Polyunsaturated fat 21.614g 0.038g 144%
Copper 1.2mg 0.165mg 115%
Fats 71.97g 0.42g 110%
Monounsaturated fat 40.801g 0.092g 102%
Vitamin C 1.1mg 70mg 77%
Vitamin B1 0.66mg 0.08mg 48%
Zinc 4.53mg 0.25mg 39%
Calories 691kcal 27kcal 33%
Phosphorus 277mg 58mg 31%
Saturated fat 6.18g 0.01g 28%
Fiber 9.6g 3.2g 26%
Magnesium 121mg 32mg 21%
Vitamin A 3µg 151µg 16%
Protein 9.17g 2.86g 13%
Vitamin B5 0.863mg 0.21mg 13%
Iron 2.53mg 1.64mg 11%
Choline 40.5mg 0.5mg 7%
Calcium 70mg 115mg 5%
Selenium 3.8µg 0.9µg 5%
Vitamin E 1.4mg 2.01mg 4%
Carbs 13.86g 4.67g 3%
Folate 22µg 12µg 3%
Vitamin B2 0.13mg 0.11mg 2%
Vitamin B3 1.167mg 0.8mg 2%
Vitamin B6 0.21mg 0.18mg 2%
Potassium 410mg 384mg 1%
Sodium 0mg 20mg 1%
Net carbs 4.26g 1.47g N/A
Sugar 3.97g 1.32g N/A
Starch 0.46g 0%
Tryptophan 0.093mg 0%
Threonine 0.306mg 0%
Isoleucine 0.336mg 0%
Leucine 0.598mg 0%
Lysine 0.287mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.426mg 0%
Valine 0.411mg 0%
Histidine 0.262mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Mustard Greens Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
31%
Pecan
84%
Mustard Greens Raw
Minerals Daily Need Coverage Score
149%
Pecan
25%
Mustard Greens Raw

Comparison summary

Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 2.65g)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 6.17g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.