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  6. Bell pepper vs. Mustard Greens Raw

Bell pepper vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Summary of differences between Bell pepper and Mustard Greens Raw

  • Bell pepper has more Vitamin C, while Mustard Greens Raw has more Vitamin K, Iron, Vitamin A RAE, Copper, Vitamin E , Calcium, Vitamin B2, Potassium, and Fiber.
  • Mustard Greens Raw covers your daily need of Vitamin K 208% more than Bell pepper.

These are the specific foods used in this comparison Peppers, sweet, green, raw and Mustard greens, raw.

Infographic

Bell pepper 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.
Bell pepper
Bell pepper
2
:
8
Mustard Greens Raw
Mustard Greens Raw
Contains less Sodium -85%
Contains more Calcium +1050%
Contains more Iron +382.4%
Contains more Magnesium +220%
Contains more Phosphorus +190%
Contains more Potassium +119.4%
Contains more Zinc +92.3%
Contains more Copper +150%
Contains more Selenium +∞%
Bell pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 13% 8% 9% 16% 1% 4% 22% 16% 0%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains less Sodium -85%
Contains more Calcium +1050%
Contains more Iron +382.4%
Contains more Magnesium +220%
Contains more Phosphorus +190%
Contains more Potassium +119.4%
Contains more Zinc +92.3%
Contains more Copper +150%
Contains more Selenium +∞%

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.
Bell pepper
Bell pepper
2
:
8
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin C +14.9%
Contains more Vitamin B6 +24.4%
Contains more Vitamin A +717.3%
Contains more Vitamin E +443.2%
Contains more Vitamin B1 +40.4%
Contains more Vitamin B2 +292.9%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B5 +112.1%
Contains more Folate +20%
Contains more Vitamin K +3379.7%
Bell pepper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 23% 8% 0% 268% 15% 7% 9% 6% 52% 8% 0% 19%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin C +14.9%
Contains more Vitamin B6 +24.4%
Contains more Vitamin A +717.3%
Contains more Vitamin E +443.2%
Contains more Vitamin B1 +40.4%
Contains more Vitamin B2 +292.9%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B5 +112.1%
Contains more Folate +20%
Contains more Vitamin K +3379.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bell pepper
Bell pepper
1
:
4
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +232.6%
Contains more Fats +147.1%
Contains more Other +206.8%
Equal in Carbs - 4.67
Equal in Water - 90.7
Bell pepper
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Mustard Greens Raw
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 Protein +232.6%
Contains more Fats +147.1%
Contains more Other +206.8%
Equal in Carbs - 4.67
Equal in Water - 90.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bell pepper
Bell pepper
1
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Polyunsaturated fat +63.2%
Contains less Saturated Fat -82.8%
Contains more Monounsaturated Fat +1050%
Bell pepper
45% 6% 48%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.062 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Polyunsaturated fat +63.2%
Contains less Saturated Fat -82.8%
Contains more Monounsaturated Fat +1050%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bell pepper Mustard Greens Raw
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Bell pepper Mustard Greens Raw Opinion
Net carbs 2.94g 1.47g Bell pepper
Protein 0.86g 2.86g Mustard Greens Raw
Fats 0.17g 0.42g Mustard Greens Raw
Carbs 4.64g 4.67g Mustard Greens Raw
Calories 20kcal 27kcal Mustard Greens Raw
Fructose 1.12g Bell pepper
Sugar 2.4g 1.32g Mustard Greens Raw
Fiber 1.7g 3.2g Mustard Greens Raw
Calcium 10mg 115mg Mustard Greens Raw
Iron 0.34mg 1.64mg Mustard Greens Raw
Magnesium 10mg 32mg Mustard Greens Raw
Phosphorus 20mg 58mg Mustard Greens Raw
Potassium 175mg 384mg Mustard Greens Raw
Sodium 3mg 20mg Bell pepper
Zinc 0.13mg 0.25mg Mustard Greens Raw
Copper 0.066mg 0.165mg Mustard Greens Raw
Manganese 0.122mg Bell pepper
Selenium 0µg 0.9µg Mustard Greens Raw
Vitamin A 370IU 3024IU Mustard Greens Raw
Vitamin A RAE 18µg 151µg Mustard Greens Raw
Vitamin E 0.37mg 2.01mg Mustard Greens Raw
Vitamin C 80.4mg 70mg Bell pepper
Vitamin B1 0.057mg 0.08mg Mustard Greens Raw
Vitamin B2 0.028mg 0.11mg Mustard Greens Raw
Vitamin B3 0.48mg 0.8mg Mustard Greens Raw
Vitamin B5 0.099mg 0.21mg Mustard Greens Raw
Vitamin B6 0.224mg 0.18mg Bell pepper
Folate 10µg 12µg Mustard Greens Raw
Vitamin K 7.4µg 257.5µg Mustard Greens Raw
Tryptophan 0.012mg Bell pepper
Threonine 0.036mg Bell pepper
Isoleucine 0.024mg Bell pepper
Leucine 0.036mg Bell pepper
Lysine 0.039mg Bell pepper
Methionine 0.007mg Bell pepper
Phenylalanine 0.092mg Bell pepper
Valine 0.036mg Bell pepper
Histidine 0.01mg Bell pepper
Saturated Fat 0.058g 0.01g Mustard Greens Raw
Monounsaturated Fat 0.008g 0.092g Mustard Greens Raw
Polyunsaturated fat 0.062g 0.038g Bell pepper

Which food is preferable for your diet?

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

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
34%
Bell pepper
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
9%
Bell pepper
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 1.08g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.048g)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 17mg)
Which food is cheaper?
Bell pepper
Bell pepper is cheaper (difference - $1.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.