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Bell pepper vs Mustard Greens - In-Depth Nutrition Comparison

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Summary of differences between Bell pepper and Mustard Greens

  • Bell pepper has more Vitamin C, while Mustard Greens has more Vitamin K, Iron, Vitamin A RAE, Copper, Vitamin E , Calcium, Vitamin B2, Potassium, and Fiber.
  • Mustard Greens 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 13% 8% 9% 16% 1% 4% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bell pepper Mustard Greens
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 Opinion
Net carbs 2.94g 1.47g Bell pepper
Protein 0.86g 2.86g Mustard Greens
Fats 0.17g 0.42g Mustard Greens
Carbs 4.64g 4.67g Mustard Greens
Calories 20kcal 27kcal Mustard Greens
Starch 0g g Bell pepper
Fructose 1.12g g Bell pepper
Sugar 2.4g 1.32g Mustard Greens
Fiber 1.7g 3.2g Mustard Greens
Calcium 10mg 115mg Mustard Greens
Iron 0.34mg 1.64mg Mustard Greens
Magnesium 10mg 32mg Mustard Greens
Phosphorus 20mg 58mg Mustard Greens
Potassium 175mg 384mg Mustard Greens
Sodium 3mg 20mg Bell pepper
Zinc 0.13mg 0.25mg Mustard Greens
Copper 0.066mg 0.165mg Mustard Greens
Vitamin A 370IU 3024IU Mustard Greens
Vitamin E 0.37mg 2.01mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 80.4mg 70mg Bell pepper
Vitamin B1 0.057mg 0.08mg Mustard Greens
Vitamin B2 0.028mg 0.11mg Mustard Greens
Vitamin B3 0.48mg 0.8mg Mustard Greens
Vitamin B5 0.099mg 0.21mg Mustard Greens
Vitamin B6 0.224mg 0.18mg Bell pepper
Folate 10µg 12µg Mustard Greens
Vitamin B12 0µg 0µg
Vitamin K 7.4µg 257.5µg Mustard Greens
Tryptophan 0.012mg mg Bell pepper
Threonine 0.036mg mg Bell pepper
Isoleucine 0.024mg mg Bell pepper
Leucine 0.036mg mg Bell pepper
Lysine 0.039mg mg Bell pepper
Methionine 0.007mg mg Bell pepper
Phenylalanine 0.092mg mg Bell pepper
Valine 0.036mg mg Bell pepper
Histidine 0.01mg mg Bell pepper
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.058g 0.01g Mustard Greens
Monounsaturated Fat 0.008g 0.092g Mustard Greens
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
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
34
Bell pepper
102
Mustard Greens
Mineral Summary Score
9
Bell pepper
30
Mustard Greens

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Bell pepper
17%
Mustard Greens
Carbohydrates
5%
Bell pepper
5%
Mustard Greens
Fats
1%
Bell pepper
2%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 1.08g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.048g)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens
Mustard Greens 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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 - 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.