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

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Important differences between Cayenne pepper and Mustard Greens

  • Cayenne pepper has more Vitamin E , Vitamin B6, Vitamin A RAE, Fiber, Iron, Vitamin B2, Vitamin C, Potassium, and Vitamin B3, however, Mustard Greens is richer in Vitamin K.
  • Mustard Greens's daily need coverage for Vitamin K is 427% more.
  • Cayenne pepper contains 25 times more Vitamin B6 than Mustard Greens. Cayenne pepper contains 2.45mg of Vitamin B6, while Mustard Greens contains 0.098mg.

The food varieties used in the comparison are Spices, pepper, red or cayenne and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Cayenne pepper vs Mustard Greens infographic
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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 Calcium +25.4%
Contains more Iron +796.6%
Contains more Magnesium +1069.2%
Contains more Phosphorus +597.6%
Contains more Potassium +1143.2%
Contains more Zinc +1027.3%
Contains more Copper +155.5%
Contains more Selenium +1366.7%
Contains less Sodium -70%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 293% 109% 126% 178% 4% 68% 125% 261% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Calcium +25.4%
Contains more Iron +796.6%
Contains more Magnesium +1069.2%
Contains more Phosphorus +597.6%
Contains more Potassium +1143.2%
Contains more Zinc +1027.3%
Contains more Copper +155.5%
Contains more Selenium +1366.7%
Contains less Sodium -70%

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 A +236.4%
Contains more Vitamin E +1575.8%
Contains more Vitamin C +202%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +1358.7%
Contains more Vitamin B3 +1909.5%
Contains more Vitamin B6 +2400%
Contains more Folate +1077.8%
Contains more Vitamin K +638.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2497% 597% 0% 255% 82% 213% 164% 0% 566% 80% 0% 201%
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 A +236.4%
Contains more Vitamin E +1575.8%
Contains more Vitamin C +202%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +1358.7%
Contains more Vitamin B3 +1909.5%
Contains more Vitamin B6 +2400%
Contains more Folate +1077.8%
Contains more Vitamin K +638.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +369.1%
Contains more Fats +3574.5%
Contains more Carbs +1155.7%
Contains more Other +788.2%
Contains more Water +1040.1%
12% 17% 57% 8% 6%
Protein: 12.01 g
Fats: 17.27 g
Carbs: 56.63 g
Water: 8.05 g
Other: 6.04 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 Protein +369.1%
Contains more Fats +3574.5%
Contains more Carbs +1155.7%
Contains more Other +788.2%
Contains more Water +1040.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2400%
Contains more Polyunsaturated fat +18095.7%
Contains less Saturated Fat -99.6%
23% 19% 58%
Saturated Fat: 3.26 g
Monounsaturated Fat: 2.75 g
Polyunsaturated fat: 8.37 g
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Monounsaturated Fat +2400%
Contains more Polyunsaturated fat +18095.7%
Contains less Saturated Fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cayenne pepper Mustard Greens Opinion
Net carbs 29.43g 2.51g Cayenne pepper
Protein 12.01g 2.56g Cayenne pepper
Fats 17.27g 0.47g Cayenne pepper
Carbs 56.63g 4.51g Cayenne pepper
Calories 318kcal 26kcal Cayenne pepper
Sugar 10.34g 1.41g Mustard Greens
Fiber 27.2g 2g Cayenne pepper
Calcium 148mg 118mg Cayenne pepper
Iron 7.8mg 0.87mg Cayenne pepper
Magnesium 152mg 13mg Cayenne pepper
Phosphorus 293mg 42mg Cayenne pepper
Potassium 2014mg 162mg Cayenne pepper
Sodium 30mg 9mg Mustard Greens
Zinc 2.48mg 0.22mg Cayenne pepper
Copper 0.373mg 0.146mg Cayenne pepper
Manganese 2mg Cayenne pepper
Selenium 8.8µg 0.6µg Cayenne pepper
Vitamin A 41610IU 12370IU Cayenne pepper
Vitamin A RAE 2081µg 618µg Cayenne pepper
Vitamin E 29.83mg 1.78mg Cayenne pepper
Vitamin C 76.4mg 25.3mg Cayenne pepper
Vitamin B1 0.328mg 0.041mg Cayenne pepper
Vitamin B2 0.919mg 0.063mg Cayenne pepper
Vitamin B3 8.701mg 0.433mg Cayenne pepper
Vitamin B5 0.12mg Mustard Greens
Vitamin B6 2.45mg 0.098mg Cayenne pepper
Folate 106µg 9µg Cayenne pepper
Vitamin K 80.3µg 592.7µg Mustard Greens
Saturated Fat 3.26g 0.012g Mustard Greens
Monounsaturated Fat 2.75g 0.11g Cayenne pepper
Polyunsaturated fat 8.37g 0.046g Cayenne pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cayenne 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
388%
Cayenne pepper
201%
Mustard Greens
Minerals Daily Need Coverage Score
125%
Cayenne pepper
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 8.93g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 3.248g)
Which food is cheaper?
Mustard Greens
Mustard Greens is cheaper (difference - $1.1)
Which food is richer in minerals?
Cayenne pepper
Cayenne pepper is relatively richer in minerals
Which food is richer in vitamins?
Cayenne pepper
Cayenne pepper 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. Cayenne pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170932/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.