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Black pepper vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Significant differences between Black pepper and Mustard Greens Raw

  • Black pepper is richer in Copper, Iron, Fiber, Magnesium, Calcium, Potassium, Vitamin B5, and Phosphorus, while Mustard Greens Raw are higher in Vitamin K, and Vitamin C.
  • Black pepper covers your daily Copper needs 129% more than Mustard Greens Raw.
  • Black pepper has 8 times more Fiber than Mustard Greens Raw. Black pepper has 25.3g of Fiber, while Mustard Greens Raw have 3.2g.

Specific food types used in this comparison are Spices, pepper, black and Mustard greens, raw.

Infographic

Black pepper 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.
Contains more Calcium +285.2%
Contains more Iron +492.1%
Contains more Magnesium +434.4%
Contains more Phosphorus +172.4%
Contains more Potassium +246.1%
Contains more Zinc +376%
Contains more Copper +706.1%
Contains more Selenium +444.4%
Equal in Sodium - 20
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 133% 365% 123% 68% 118% 3% 33% 444% 1664% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Calcium +285.2%
Contains more Iron +492.1%
Contains more Magnesium +434.4%
Contains more Phosphorus +172.4%
Contains more Potassium +246.1%
Contains more Zinc +376%
Contains more Copper +706.1%
Contains more Selenium +444.4%
Equal in Sodium - 20

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 B1 +35%
Contains more Vitamin B2 +63.6%
Contains more Vitamin B3 +42.9%
Contains more Vitamin B5 +566.2%
Contains more Vitamin B6 +61.7%
Contains more Folate +41.7%
Contains more Vitamin A +452.8%
Contains more Vitamin E +93.3%
Contains more Vitamin C +∞%
Contains more Vitamin K +57.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 21% 0% 0% 27% 42% 22% 84% 68% 13% 0% 410%
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 B1 +35%
Contains more Vitamin B2 +63.6%
Contains more Vitamin B3 +42.9%
Contains more Vitamin B5 +566.2%
Contains more Vitamin B6 +61.7%
Contains more Folate +41.7%
Contains more Vitamin A +452.8%
Contains more Vitamin E +93.3%
Contains more Vitamin C +∞%
Contains more Vitamin K +57.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +263.3%
Contains more Fats +676.2%
Contains more Carbs +1269.4%
Contains more Other +636.3%
Contains more Water +627.9%
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
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 Protein +263.3%
Contains more Fats +676.2%
Contains more Carbs +1269.4%
Contains more Other +636.3%
Contains more Water +627.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +703.3%
Contains more Polyunsaturated fat +2526.3%
Contains less Saturated Fat -99.3%
44% 24% 32%
Saturated Fat: 1.392 g
Monounsaturated Fat: 0.739 g
Polyunsaturated fat: 0.998 g
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +703.3%
Contains more Polyunsaturated fat +2526.3%
Contains less Saturated Fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black pepper Mustard Greens Raw Opinion
Net carbs 38.65g 1.47g Black pepper
Protein 10.39g 2.86g Black pepper
Fats 3.26g 0.42g Black pepper
Carbs 63.95g 4.67g Black pepper
Calories 251kcal 27kcal Black pepper
Fructose 0.23g Black pepper
Sugar 0.64g 1.32g Black pepper
Fiber 25.3g 3.2g Black pepper
Calcium 443mg 115mg Black pepper
Iron 9.71mg 1.64mg Black pepper
Magnesium 171mg 32mg Black pepper
Phosphorus 158mg 58mg Black pepper
Potassium 1329mg 384mg Black pepper
Sodium 20mg 20mg
Zinc 1.19mg 0.25mg Black pepper
Copper 1.33mg 0.165mg Black pepper
Manganese 12.753mg Black pepper
Selenium 4.9µg 0.9µg Black pepper
Vitamin A 547IU 3024IU Mustard Greens Raw
Vitamin A RAE 27µg 151µg Mustard Greens Raw
Vitamin E 1.04mg 2.01mg Mustard Greens Raw
Vitamin C 0mg 70mg Mustard Greens Raw
Vitamin B1 0.108mg 0.08mg Black pepper
Vitamin B2 0.18mg 0.11mg Black pepper
Vitamin B3 1.143mg 0.8mg Black pepper
Vitamin B5 1.399mg 0.21mg Black pepper
Vitamin B6 0.291mg 0.18mg Black pepper
Folate 17µg 12µg Black pepper
Vitamin K 163.7µg 257.5µg Mustard Greens Raw
Tryptophan 0.058mg Black pepper
Threonine 0.244mg Black pepper
Isoleucine 0.366mg Black pepper
Leucine 1.014mg Black pepper
Lysine 0.244mg Black pepper
Methionine 0.096mg Black pepper
Phenylalanine 0.446mg Black pepper
Valine 0.547mg Black pepper
Histidine 0.159mg Black pepper
Saturated Fat 1.392g 0.01g Mustard Greens Raw
Monounsaturated Fat 0.739g 0.092g Black pepper
Polyunsaturated fat 0.998g 0.038g Black pepper
Omega-3 - ALA 0.152g Black pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black pepper 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
60%
Black pepper
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
297%
Black pepper
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 1.382g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $1.1)
Which food is lower in Sugar?
Black pepper
Black pepper is lower in Sugar (difference - 0.68g)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (20 mg)
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. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.