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  6. Bell pepper vs. Mustard Greens

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

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The main differences between Bell pepper and Mustard Greens

  • Bell pepper has more Vitamin C, and Vitamin B6, however, Mustard Greens has more Vitamin K, Vitamin A RAE, Calcium, Vitamin E , Copper, and Iron.
  • Daily need coverage for Vitamin K from Mustard Greens is 488% higher.
  • Mustard Greens has 3 times less Vitamin C than Bell pepper. Bell pepper has 80.4mg of Vitamin C, while Mustard Greens has 25.3mg.

Food types used in this article are Peppers, sweet, green, raw and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Bell 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.
Bell pepper
Bell pepper
3
:
7
Mustard Greens
Mustard Greens
Contains less Sodium -66.7%
Contains more Calcium +1080%
Contains more Iron +155.9%
Contains more Magnesium +30%
Contains more Phosphorus +110%
Contains more Zinc +69.2%
Contains more Copper +121.2%
Contains more Selenium +∞%
Equal in Potassium - 162
Bell pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 13% 8% 9% 16% 1% 4% 22% 16% 0%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains less Sodium -66.7%
Contains more Calcium +1080%
Contains more Iron +155.9%
Contains more Magnesium +30%
Contains more Phosphorus +110%
Contains more Zinc +69.2%
Contains more Copper +121.2%
Contains more Selenium +∞%
Equal in Potassium - 162

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.
Bell pepper
Bell pepper
5
:
5
Mustard Greens
Mustard Greens
Contains more Vitamin C +217.8%
Contains more Vitamin B1 +39%
Contains more Vitamin B3 +10.9%
Contains more Vitamin B6 +128.6%
Contains more Folate +11.1%
Contains more Vitamin A +3243.2%
Contains more Vitamin E +381.1%
Contains more Vitamin B2 +125%
Contains more Vitamin B5 +21.2%
Contains more Vitamin K +7909.5%
Equal in Vitamin B3 - 0.433
Equal in Folate - 9
Bell pepper
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%
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 C +217.8%
Contains more Vitamin B1 +39%
Contains more Vitamin B3 +10.9%
Contains more Vitamin B6 +128.6%
Contains more Folate +11.1%
Contains more Vitamin A +3243.2%
Contains more Vitamin E +381.1%
Contains more Vitamin B2 +125%
Contains more Vitamin B5 +21.2%
Contains more Vitamin K +7909.5%
Equal in Vitamin B3 - 0.433
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bell pepper
Bell pepper
2
:
3
Mustard Greens
Mustard Greens
Contains more Protein +197.7%
Contains more Fats +176.5%
Contains more Other +54.5%
Equal in Carbs - 4.51
Equal in Water - 91.78
Bell pepper
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 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 +197.7%
Contains more Fats +176.5%
Contains more Other +54.5%
Equal in Carbs - 4.51
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bell pepper
Bell pepper
1
:
2
Mustard Greens
Mustard Greens
Contains more Polyunsaturated fat +34.8%
Contains less Saturated Fat -79.3%
Contains more Monounsaturated Fat +1275%
Bell pepper
45% 6% 48%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.062 g
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Polyunsaturated fat +34.8%
Contains less Saturated Fat -79.3%
Contains more Monounsaturated Fat +1275%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bell pepper Mustard Greens
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 Bell pepper Mustard Greens Opinion
Net carbs 2.94g 2.51g Bell pepper
Protein 0.86g 2.56g Mustard Greens
Fats 0.17g 0.47g Mustard Greens
Carbs 4.64g 4.51g Bell pepper
Calories 20kcal 26kcal Mustard Greens
Fructose 1.12g Bell pepper
Sugar 2.4g 1.41g Mustard Greens
Fiber 1.7g 2g Mustard Greens
Calcium 10mg 118mg Mustard Greens
Iron 0.34mg 0.87mg Mustard Greens
Magnesium 10mg 13mg Mustard Greens
Phosphorus 20mg 42mg Mustard Greens
Potassium 175mg 162mg Bell pepper
Sodium 3mg 9mg Bell pepper
Zinc 0.13mg 0.22mg Mustard Greens
Copper 0.066mg 0.146mg Mustard Greens
Manganese 0.122mg Bell pepper
Selenium 0µg 0.6µg Mustard Greens
Vitamin A 370IU 12370IU Mustard Greens
Vitamin A RAE 18µg 618µg Mustard Greens
Vitamin E 0.37mg 1.78mg Mustard Greens
Vitamin C 80.4mg 25.3mg Bell pepper
Vitamin B1 0.057mg 0.041mg Bell pepper
Vitamin B2 0.028mg 0.063mg Mustard Greens
Vitamin B3 0.48mg 0.433mg Bell pepper
Vitamin B5 0.099mg 0.12mg Mustard Greens
Vitamin B6 0.224mg 0.098mg Bell pepper
Folate 10µg 9µg Bell pepper
Vitamin K 7.4µg 592.7µg Mustard Greens
Tryptophan 0.012mg Bell pepper
Threonine 0.036mg Bell pepper
Isoleucine 0.024mg Bell pepper
Leucine 0.036mg Bell pepper
Lysine 0.039mg Bell pepper
Methionine 0.007mg Bell pepper
Phenylalanine 0.092mg Bell pepper
Valine 0.036mg Bell pepper
Histidine 0.01mg Bell pepper
Saturated Fat 0.058g 0.012g Mustard Greens
Monounsaturated Fat 0.008g 0.11g Mustard Greens
Polyunsaturated fat 0.062g 0.046g 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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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
34%
Bell pepper
201%
Mustard Greens
Minerals Daily Need Coverage Score
9%
Bell pepper
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.99g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.046g)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 6mg)
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)
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

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/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.