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  6. Jalapeño vs. Mustard Greens Raw

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

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How are Jalapeño and Mustard Greens Raw different?

  • Jalapeño is higher in Vitamin C, Vitamin B6, and Vitamin E , however, Mustard Greens Raw are richer in Vitamin K, Iron, Copper, Vitamin A RAE, and Calcium.
  • Daily need coverage for Vitamin K from Mustard Greens Raw is 199% higher.
  • Jalapeño contains 2 times more Vitamin B6 than Mustard Greens Raw. While Jalapeño contains 0.419mg of Vitamin B6, Mustard Greens Raw contain only 0.18mg.

Peppers, jalapeno, raw and Mustard greens, raw are the varieties used in this article.

Infographic

Jalapeño 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.
Jalapeño
Jalapeño
2
:
8
Mustard Greens Raw
Mustard Greens Raw
Contains less Sodium -85%
Contains more Calcium +858.3%
Contains more Iron +556%
Contains more Magnesium +113.3%
Contains more Phosphorus +123.1%
Contains more Potassium +54.8%
Contains more Zinc +78.6%
Contains more Copper +258.7%
Contains more Selenium +125%
Jalapeño
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 11% 12% 22% 1% 4% 16% 13% 3%
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 +858.3%
Contains more Iron +556%
Contains more Magnesium +113.3%
Contains more Phosphorus +123.1%
Contains more Potassium +54.8%
Contains more Zinc +78.6%
Contains more Copper +258.7%
Contains more Selenium +125%

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.
Jalapeño
Jalapeño
6
:
4
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin E +78.1%
Contains more Vitamin C +69.4%
Contains more Vitamin B3 +60%
Contains more Vitamin B5 +50%
Contains more Vitamin B6 +132.8%
Contains more Folate +125%
Contains more Vitamin A +180.5%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +57.1%
Contains more Vitamin K +1291.9%
Jalapeño
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%
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 E +78.1%
Contains more Vitamin C +69.4%
Contains more Vitamin B3 +60%
Contains more Vitamin B5 +50%
Contains more Vitamin B6 +132.8%
Contains more Folate +125%
Contains more Vitamin A +180.5%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +57.1%
Contains more Vitamin K +1291.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jalapeño
Jalapeño
2
:
3
Mustard Greens Raw
Mustard Greens Raw
Contains more Carbs +39.2%
Contains more Protein +214.3%
Contains more Fats +13.5%
Contains more Other +154.7%
Equal in Water - 90.7
Jalapeño
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 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 Carbs +39.2%
Contains more Protein +214.3%
Contains more Fats +13.5%
Contains more Other +154.7%
Equal in Water - 90.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jalapeño
Jalapeño
1
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Polyunsaturated fat +194.7%
Contains less Saturated Fat -89.1%
Contains more Monounsaturated Fat +217.2%
Jalapeño
39% 12% 48%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.112 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 +194.7%
Contains less Saturated Fat -89.1%
Contains more Monounsaturated Fat +217.2%

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 Raw
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Jalapeño Mustard Greens Raw Opinion
Net carbs 3.7g 1.47g Jalapeño
Protein 0.91g 2.86g Mustard Greens Raw
Fats 0.37g 0.42g Mustard Greens Raw
Carbs 6.5g 4.67g Jalapeño
Calories 29kcal 27kcal Jalapeño
Fructose 2.63g Jalapeño
Sugar 4.12g 1.32g Mustard Greens Raw
Fiber 2.8g 3.2g Mustard Greens Raw
Calcium 12mg 115mg Mustard Greens Raw
Iron 0.25mg 1.64mg Mustard Greens Raw
Magnesium 15mg 32mg Mustard Greens Raw
Phosphorus 26mg 58mg Mustard Greens Raw
Potassium 248mg 384mg Mustard Greens Raw
Sodium 3mg 20mg Jalapeño
Zinc 0.14mg 0.25mg Mustard Greens Raw
Copper 0.046mg 0.165mg Mustard Greens Raw
Manganese 0.097mg Jalapeño
Selenium 0.4µg 0.9µg Mustard Greens Raw
Vitamin A 1078IU 3024IU Mustard Greens Raw
Vitamin A RAE 54µg 151µg Mustard Greens Raw
Vitamin E 3.58mg 2.01mg Jalapeño
Vitamin C 118.6mg 70mg Jalapeño
Vitamin B1 0.04mg 0.08mg Mustard Greens Raw
Vitamin B2 0.07mg 0.11mg Mustard Greens Raw
Vitamin B3 1.28mg 0.8mg Jalapeño
Vitamin B5 0.315mg 0.21mg Jalapeño
Vitamin B6 0.419mg 0.18mg Jalapeño
Folate 27µg 12µg Jalapeño
Vitamin K 18.5µg 257.5µg Mustard Greens Raw
Saturated Fat 0.092g 0.01g Mustard Greens Raw
Monounsaturated Fat 0.029g 0.092g Mustard Greens Raw
Polyunsaturated fat 0.112g 0.038g 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 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
64%
Jalapeño
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
9%
Jalapeño
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 2.8g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.082g)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food contains less Sodium?
Jalapeño
Jalapeño contains less Sodium (difference - 17mg)
Which food is cheaper?
Jalapeño
Jalapeño is cheaper (difference - $0.6)
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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.