Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Jalapeño vs. Mustard Greens — In-Depth Nutrition Comparison

Compare

Significant differences between Jalapeño and Mustard Greens

  • Jalapeño has more Vitamin C, Vitamin B6, Vitamin E , and Vitamin B3, however, Mustard Greens is richer in Vitamin K, Vitamin A RAE, Copper, Calcium, and Iron.
  • Mustard Greens covers your daily Vitamin K needs 479% more than Jalapeño.
  • Mustard Greens has 5 times less Vitamin C than Jalapeño. Jalapeño has 118.6mg of Vitamin C, while Mustard Greens has 25.3mg.

Specific food types used in this comparison are Peppers, jalapeno, raw and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Jalapeño 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.
Contains more Magnesium +15.4%
Contains more Potassium +53.1%
Contains less Sodium -66.7%
Contains more Calcium +883.3%
Contains more Iron +248%
Contains more Phosphorus +61.5%
Contains more Zinc +57.1%
Contains more Copper +217.4%
Contains more Selenium +50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 11% 12% 22% 1% 4% 16% 13% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Magnesium +15.4%
Contains more Potassium +53.1%
Contains less Sodium -66.7%
Contains more Calcium +883.3%
Contains more Iron +248%
Contains more Phosphorus +61.5%
Contains more Zinc +57.1%
Contains more Copper +217.4%
Contains more Selenium +50%

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.
:
Contains more Vitamin E +101.1%
Contains more Vitamin C +368.8%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B3 +195.6%
Contains more Vitamin B5 +162.5%
Contains more Vitamin B6 +327.6%
Contains more Folate +200%
Contains more Vitamin A +1047.5%
Contains more Vitamin K +3103.8%
Equal in Vitamin B1 - 0.041
Equal in Vitamin B2 - 0.063
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 72% 0% 396% 10% 17% 24% 19% 97% 21% 0% 47%
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 E +101.1%
Contains more Vitamin C +368.8%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B3 +195.6%
Contains more Vitamin B5 +162.5%
Contains more Vitamin B6 +327.6%
Contains more Folate +200%
Contains more Vitamin A +1047.5%
Contains more Vitamin K +3103.8%
Equal in Vitamin B1 - 0.041
Equal in Vitamin B2 - 0.063

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +44.1%
Contains more Protein +181.3%
Contains more Fats +27%
Contains more Other +28.3%
Equal in Water - 91.78
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
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 Carbs +44.1%
Contains more Protein +181.3%
Contains more Fats +27%
Contains more Other +28.3%
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +143.5%
Contains less Saturated Fat -87%
Contains more Monounsaturated Fat +279.3%
39% 12% 48%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.112 g
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Polyunsaturated fat +143.5%
Contains less Saturated Fat -87%
Contains more Monounsaturated Fat +279.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jalapeño Mustard Greens Opinion
Net carbs 3.7g 2.51g Jalapeño
Protein 0.91g 2.56g Mustard Greens
Fats 0.37g 0.47g Mustard Greens
Carbs 6.5g 4.51g Jalapeño
Calories 29kcal 26kcal Jalapeño
Fructose 2.63g Jalapeño
Sugar 4.12g 1.41g Mustard Greens
Fiber 2.8g 2g Jalapeño
Calcium 12mg 118mg Mustard Greens
Iron 0.25mg 0.87mg Mustard Greens
Magnesium 15mg 13mg Jalapeño
Phosphorus 26mg 42mg Mustard Greens
Potassium 248mg 162mg Jalapeño
Sodium 3mg 9mg Jalapeño
Zinc 0.14mg 0.22mg Mustard Greens
Copper 0.046mg 0.146mg Mustard Greens
Manganese 0.097mg Jalapeño
Selenium 0.4µg 0.6µg Mustard Greens
Vitamin A 1078IU 12370IU Mustard Greens
Vitamin A RAE 54µg 618µg Mustard Greens
Vitamin E 3.58mg 1.78mg Jalapeño
Vitamin C 118.6mg 25.3mg Jalapeño
Vitamin B1 0.04mg 0.041mg Mustard Greens
Vitamin B2 0.07mg 0.063mg Jalapeño
Vitamin B3 1.28mg 0.433mg Jalapeño
Vitamin B5 0.315mg 0.12mg Jalapeño
Vitamin B6 0.419mg 0.098mg Jalapeño
Folate 27µg 9µg Jalapeño
Vitamin K 18.5µg 592.7µg Mustard Greens
Saturated Fat 0.092g 0.012g Mustard Greens
Monounsaturated Fat 0.029g 0.11g Mustard Greens
Polyunsaturated fat 0.112g 0.046g Jalapeño
Omega-6 - Linoleic acid 0.062g Jalapeño
Omega-3 - ALA 0.05g Jalapeño

Which food is preferable for your diet?

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

People also compare

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
64%
Jalapeño
201%
Mustard Greens
Minerals Daily Need Coverage Score
9%
Jalapeño
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 2.71g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.08g)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food contains less Sodium?
Jalapeño
Jalapeño contains less Sodium (difference - 6mg)
Which food is cheaper?
Jalapeño
Jalapeño is cheaper (difference - $0.6)
Which food is richer in vitamins?
Jalapeño
Jalapeño is relatively richer in vitamins
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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.