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  6. Black pepper vs. Mustard Greens

Black pepper vs. Mustard Greens — In-Depth Nutrition Comparison

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Differences between Black pepper and Mustard Greens

  • Black pepper is higher in Copper, Iron, Fiber, Magnesium, Potassium, Calcium, and Vitamin B5, however, Mustard Greens is richer in Vitamin K, Vitamin A RAE, and Vitamin C.
  • Mustard Greens's daily need coverage for Vitamin K is 357% higher.
  • Black pepper has 13 times more Magnesium than Mustard Greens. While Black pepper has 171mg of Magnesium, Mustard Greens has only 13mg.

The food types used in this comparison are Spices, pepper, black and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Black pepper vs Mustard Greens 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.
Black pepper
Black pepper
9
:
1
Mustard Greens
Mustard Greens
Contains more Calcium +275.4%
Contains more Iron +1016.1%
Contains more Magnesium +1215.4%
Contains more Phosphorus +276.2%
Contains more Potassium +720.4%
Contains more Zinc +440.9%
Contains more Copper +811%
Contains more Selenium +716.7%
Contains less Sodium -55%
Black pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 133% 365% 123% 68% 118% 3% 33% 444% 1664% 27%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Calcium +275.4%
Contains more Iron +1016.1%
Contains more Magnesium +1215.4%
Contains more Phosphorus +276.2%
Contains more Potassium +720.4%
Contains more Zinc +440.9%
Contains more Copper +811%
Contains more Selenium +716.7%
Contains less Sodium -55%

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.
Black pepper
Black pepper
6
:
4
Mustard Greens
Mustard Greens
Contains more Vitamin B1 +163.4%
Contains more Vitamin B2 +185.7%
Contains more Vitamin B3 +164%
Contains more Vitamin B5 +1065.8%
Contains more Vitamin B6 +196.9%
Contains more Folate +88.9%
Contains more Vitamin A +2161.4%
Contains more Vitamin E +71.2%
Contains more Vitamin C +∞%
Contains more Vitamin K +262.1%
Black pepper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 21% 0% 0% 27% 42% 22% 84% 68% 13% 0% 410%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Contains more Vitamin B1 +163.4%
Contains more Vitamin B2 +185.7%
Contains more Vitamin B3 +164%
Contains more Vitamin B5 +1065.8%
Contains more Vitamin B6 +196.9%
Contains more Folate +88.9%
Contains more Vitamin A +2161.4%
Contains more Vitamin E +71.2%
Contains more Vitamin C +∞%
Contains more Vitamin K +262.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black pepper
Black pepper
4
:
1
Mustard Greens
Mustard Greens
Contains more Protein +305.9%
Contains more Fats +593.6%
Contains more Carbs +1318%
Contains more Other +1361.8%
Contains more Water +636.6%
Black pepper
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more Protein +305.9%
Contains more Fats +593.6%
Contains more Carbs +1318%
Contains more Other +1361.8%
Contains more Water +636.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black pepper
Black pepper
2
:
1
Mustard Greens
Mustard Greens
Contains more Monounsaturated Fat +571.8%
Contains more Polyunsaturated fat +2069.6%
Contains less Saturated Fat -99.1%
Black pepper
44% 24% 32%
Saturated Fat: 1.392 g
Monounsaturated Fat: 0.739 g
Polyunsaturated fat: 0.998 g
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Monounsaturated Fat +571.8%
Contains more Polyunsaturated fat +2069.6%
Contains less Saturated Fat -99.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black pepper Mustard Greens Opinion
Net carbs 38.65g 2.51g Black pepper
Protein 10.39g 2.56g Black pepper
Fats 3.26g 0.47g Black pepper
Carbs 63.95g 4.51g Black pepper
Calories 251kcal 26kcal Black pepper
Fructose 0.23g Black pepper
Sugar 0.64g 1.41g Black pepper
Fiber 25.3g 2g Black pepper
Calcium 443mg 118mg Black pepper
Iron 9.71mg 0.87mg Black pepper
Magnesium 171mg 13mg Black pepper
Phosphorus 158mg 42mg Black pepper
Potassium 1329mg 162mg Black pepper
Sodium 20mg 9mg Mustard Greens
Zinc 1.19mg 0.22mg Black pepper
Copper 1.33mg 0.146mg Black pepper
Manganese 12.753mg Black pepper
Selenium 4.9µg 0.6µg Black pepper
Vitamin A 547IU 12370IU Mustard Greens
Vitamin A RAE 27µg 618µg Mustard Greens
Vitamin E 1.04mg 1.78mg Mustard Greens
Vitamin C 0mg 25.3mg Mustard Greens
Vitamin B1 0.108mg 0.041mg Black pepper
Vitamin B2 0.18mg 0.063mg Black pepper
Vitamin B3 1.143mg 0.433mg Black pepper
Vitamin B5 1.399mg 0.12mg Black pepper
Vitamin B6 0.291mg 0.098mg Black pepper
Folate 17µg 9µg Black pepper
Vitamin K 163.7µg 592.7µg Mustard Greens
Tryptophan 0.058mg Black pepper
Threonine 0.244mg Black pepper
Isoleucine 0.366mg Black pepper
Leucine 1.014mg Black pepper
Lysine 0.244mg Black pepper
Methionine 0.096mg Black pepper
Phenylalanine 0.446mg Black pepper
Valine 0.547mg Black pepper
Histidine 0.159mg Black pepper
Saturated Fat 1.392g 0.012g Mustard Greens
Monounsaturated Fat 0.739g 0.11g Black pepper
Polyunsaturated fat 0.998g 0.046g Black pepper
Omega-3 - ALA 0.152g Black pepper

Which food is preferable for your diet?

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

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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
60%
Black pepper
201%
Mustard Greens
Minerals Daily Need Coverage Score
297%
Black pepper
17%
Mustard Greens

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 1.38g)
Which food is cheaper?
Mustard Greens
Mustard Greens is cheaper (difference - $1.1)
Which food is lower in Sugar?
Black pepper
Black pepper is lower in Sugar (difference - 0.77g)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
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)
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. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/nutrients
  2. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.