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  6. Pecan vs. Mustard Greens Raw

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
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
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

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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
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
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%

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.