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  6. Mustard Greens Raw vs. Bell pepper

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

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Summary of differences between mustard Greens Raw and bell peppers

  • Mustard Greens Raw have more vitamin K, vitamin A, iron, copper, vitamin E, calcium, vitamin B2, potassium, and fiber, while bell peppers have more vitamin C.
  • Mustard Greens Raw cover your daily need for vitamin K, 208% more than bell peppers.
  • Mustard Greens Raw contain 12 times more calcium than bell peppers. While mustard Greens Raw contain 115mg of calcium, bell peppers contain only 10mg.

These are the specific foods used in this comparison Mustard greens, raw and Peppers, sweet, green, raw.

Infographic

Mustard Greens Raw vs Bell pepper 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +119.4%
Contains more IronIron +382.4%
Contains more CopperCopper +150%
Contains more ZincZinc +92.3%
Contains more PhosphorusPhosphorus +190%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -85%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more Vitamin AVitamin A +738.9%
Contains more Vitamin EVitamin E +443.2%
Contains more Vitamin B1Vitamin B1 +40.4%
Contains more Vitamin B2Vitamin B2 +292.9%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B5Vitamin B5 +112.1%
Contains more Vitamin KVitamin K +3379.7%
Contains more FolateFolate +20%
Contains more Vitamin CVitamin C +14.9%
Contains more Vitamin B6Vitamin B6 +24.4%
Contains more CholineCholine +1000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Bell pepper DV% diff.
Vitamin K 257.5µg 7.4µg 208%
Iron 1.64mg 0.34mg 16%
Vitamin A 151µg 18µg 15%
Vitamin C 70mg 80.4mg 12%
Vitamin E 2.01mg 0.37mg 11%
Calcium 115mg 10mg 11%
Copper 0.165mg 0.066mg 11%
Potassium 384mg 175mg 6%
Vitamin B2 0.11mg 0.028mg 6%
Fiber 3.2g 1.7g 6%
Phosphorus 58mg 20mg 5%
Manganese 0.122mg 5%
Magnesium 32mg 10mg 5%
Protein 2.86g 0.86g 4%
Vitamin B6 0.18mg 0.224mg 3%
Vitamin B3 0.8mg 0.48mg 2%
Vitamin B5 0.21mg 0.099mg 2%
Selenium 0.9µg 0µg 2%
Vitamin B1 0.08mg 0.057mg 2%
Folate 12µg 10µg 1%
Choline 0.5mg 5.5mg 1%
Fructose 1.12g 1%
Sodium 20mg 3mg 1%
Zinc 0.25mg 0.13mg 1%
Calories 27kcal 20kcal 0%
Fats 0.42g 0.17g 0%
Carbs 4.67g 4.64g 0%
Net carbs 1.47g 2.94g N/A
Sugar 1.32g 2.4g N/A
Saturated fat 0.01g 0.058g 0%
Monounsaturated fat 0.092g 0.008g 0%
Polyunsaturated fat 0.038g 0.062g 0%
Tryptophan 0.012mg 0%
Threonine 0.036mg 0%
Isoleucine 0.024mg 0%
Leucine 0.036mg 0%
Lysine 0.039mg 0%
Methionine 0.007mg 0%
Phenylalanine 0.092mg 0%
Valine 0.036mg 0%
Histidine 0.01mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more ProteinProtein +232.6%
Contains more FatsFats +147.1%
Contains more OtherOther +206.8%
~equal in Carbs ~4.64g
~equal in Water ~93.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains less Sat. FatSaturated fat -82.8%
Contains more Mono. FatMonounsaturated fat +1050%
Contains more Poly. FatPolyunsaturated fat +63.2%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients
  2. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.