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  6. Walnut vs. Mustard Greens Raw

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

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A recap on the differences between walnut and mustard Greens Raw

  • Walnut has more copper, phosphorus, magnesium, vitamin B6, zinc, and vitamin B1; however, mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw cover your daily vitamin K needs 212% more than walnut.
  • Mustard Greens Raw contain 613 times less saturated fat than walnut. Walnut contains 6.126g of saturated fat, while mustard Greens Raw contain 0.01g.
  • The glycemic index of mustard Greens Raw is higher.

Food varieties used in this article are Nuts, walnuts, english and Mustard greens, raw.

Infographic

Walnut 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.
Walnut
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 +393.8%
Contains more PotassiumPotassium +14.8%
Contains more IronIron +77.4%
Contains more CopperCopper +861.2%
Contains more ZincZinc +1136%
Contains more PhosphorusPhosphorus +496.6%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +444.4%
Contains more CalciumCalcium +17.3%

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.
Walnut
Walnut
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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 +326.3%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +40.6%
Contains more Vitamin B5Vitamin B5 +171.4%
Contains more Vitamin B6Vitamin B6 +198.3%
Contains more FolateFolate +716.7%
Contains more CholineCholine +7740%
Contains more Vitamin CVitamin C +5284.6%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +187.1%
Contains more Vitamin KVitamin K +9437%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Mustard Greens Raw DV% diff.
Polyunsaturated fat 47.174g 0.038g 314%
Vitamin K 2.7µg 257.5µg 212%
Copper 1.586mg 0.165mg 158%
Manganese 3.414mg 148%
Fats 65.21g 0.42g 100%
Vitamin C 1.3mg 70mg 76%
Phosphorus 346mg 58mg 41%
Calories 654kcal 27kcal 31%
Magnesium 158mg 32mg 30%
Saturated fat 6.126g 0.01g 28%
Vitamin B6 0.537mg 0.18mg 27%
Zinc 3.09mg 0.25mg 26%
Protein 15.23g 2.86g 25%
Monounsaturated fat 8.933g 0.092g 22%
Folate 98µg 12µg 22%
Vitamin B1 0.341mg 0.08mg 22%
Vitamin A 1µg 151µg 17%
Iron 2.91mg 1.64mg 16%
Fiber 6.7g 3.2g 14%
Vitamin E 0.7mg 2.01mg 9%
Choline 39.2mg 0.5mg 7%
Selenium 4.9µg 0.9µg 7%
Vitamin B5 0.57mg 0.21mg 7%
Carbs 13.71g 4.67g 3%
Vitamin B2 0.15mg 0.11mg 3%
Calcium 98mg 115mg 2%
Vitamin B3 1.125mg 0.8mg 2%
Potassium 441mg 384mg 2%
Sodium 2mg 20mg 1%
Net carbs 7.01g 1.47g N/A
Sugar 2.61g 1.32g N/A
Starch 0.06g 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
4
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +432.5%
Contains more FatsFats +15426.2%
Contains more CarbsCarbs +193.6%
Contains more OtherOther +31.9%
Contains more WaterWater +2128.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 +9609.8%
Contains more Poly. FatPolyunsaturated fat +124042.1%
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.