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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 pepper

  • Mustard Greens Raw have more Vitamin K, Iron, Vitamin A, Copper, Vitamin E, Calcium, Vitamin B2, Potassium, and Fiber, while Bell pepper have more Vitamin C.
  • Mustard Greens Raw covers your daily need of Vitamin K 208% more than Bell pepper.
  • Mustard Greens Raw contain 12 times more Calcium than Bell pepper. While Mustard Greens Raw contain 115mg of Calcium, Bell pepper contains 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% 181% 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% 22% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more Vitamin AVitamin A +717.3%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Raw Bell pepper
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 Mustard Greens Raw Bell pepper Opinion
Calories 27kcal 20kcal Mustard Greens Raw
Protein 2.86g 0.86g Mustard Greens Raw
Fats 0.42g 0.17g Mustard Greens Raw
Vitamin C 70mg 80.4mg Bell pepper
Net carbs 1.47g 2.94g Bell pepper
Carbs 4.67g 4.64g Mustard Greens Raw
Magnesium 32mg 10mg Mustard Greens Raw
Calcium 115mg 10mg Mustard Greens Raw
Potassium 384mg 175mg Mustard Greens Raw
Iron 1.64mg 0.34mg Mustard Greens Raw
Sugar 1.32g 2.4g Mustard Greens Raw
Fiber 3.2g 1.7g Mustard Greens Raw
Copper 0.165mg 0.066mg Mustard Greens Raw
Zinc 0.25mg 0.13mg Mustard Greens Raw
Phosphorus 58mg 20mg Mustard Greens Raw
Sodium 20mg 3mg Bell pepper
Vitamin A 3024IU 370IU Mustard Greens Raw
Vitamin A 151µg 18µg Mustard Greens Raw
Vitamin E 2.01mg 0.37mg Mustard Greens Raw
Manganese 0.122mg Bell pepper
Selenium 0.9µg 0µg Mustard Greens Raw
Vitamin B1 0.08mg 0.057mg Mustard Greens Raw
Vitamin B2 0.11mg 0.028mg Mustard Greens Raw
Vitamin B3 0.8mg 0.48mg Mustard Greens Raw
Vitamin B5 0.21mg 0.099mg Mustard Greens Raw
Vitamin B6 0.18mg 0.224mg Bell pepper
Vitamin K 257.5µg 7.4µg Mustard Greens Raw
Folate 12µg 10µg Mustard Greens Raw
Choline 0.5mg 5.5mg Bell pepper
Saturated Fat 0.01g 0.058g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.008g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.062g Bell pepper
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
Fructose 1.12g Bell pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Bell pepper
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
94%
Mustard Greens Raw
32%
Bell pepper
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
9%
Bell pepper

Comparison summary

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

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.