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  6. Mustard Greens Raw vs. Chili Pepper

Mustard Greens Raw vs. Chili Pepper — In-Depth Nutrition Comparison

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Significant differences between mustard Greens Raw and chili Pepper

  • Mustard Greens Raw are richer in vitamin K, vitamin A, calcium, vitamin E, fiber, and iron, while chili Pepper are higher in vitamin C and vitamin B6.
  • Mustard Greens Raw cover your daily vitamin K needs 203% more than chili Pepper.
  • Mustard Greens Raw have 6 times more calcium than chili Pepper. Mustard Greens Raw have 115mg of calcium, while chili Pepper have 18mg.
  • Mustard Greens Raw have a higher glycemic index (32) than chili Pepper (10).

Specific food types used in this comparison are Mustard greens, raw and Peppers, hot chili, green, raw.

Infographic

Mustard Greens Raw vs Chili 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 18% 5.4% 30% 45% 58% 8.2% 20% 0.91% 31% 2.7%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +538.9%
Contains more PotassiumPotassium +12.9%
Contains more IronIron +36.7%
Contains more PhosphorusPhosphorus +26.1%
Contains more SeleniumSelenium +80%
Contains more ZincZinc +20%
Contains less SodiumSodium -65%
~equal in Copper ~0.174mg

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 808% 20% 14% 0% 23% 21% 18% 3.7% 64% 0% 36% 17% 6.1%
Contains more Vitamin AVitamin A +155.9%
Contains more Vitamin EVitamin E +191.3%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B5Vitamin B5 +244.3%
Contains more Vitamin KVitamin K +1700.7%
Contains more Vitamin CVitamin C +246.4%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin B3Vitamin B3 +18.8%
Contains more Vitamin B6Vitamin B6 +54.4%
Contains more FolateFolate +91.7%
Contains more CholineCholine +2120%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Chili Pepper DV% diff.
Vitamin K 257.5µg 14.3µg 203%
Vitamin C 70mg 242.5mg 192%
Manganese 0.237mg 10%
Vitamin A 151µg 59µg 10%
Calcium 115mg 18mg 10%
Vitamin E 2.01mg 0.69mg 9%
Vitamin B6 0.18mg 0.278mg 8%
Fiber 3.2g 1.5g 7%
Iron 1.64mg 1.2mg 6%
Vitamin B5 0.21mg 0.061mg 3%
Folate 12µg 23µg 3%
Protein 2.86g 2g 2%
Magnesium 32mg 25mg 2%
Carbs 4.67g 9.46g 2%
Phosphorus 58mg 46mg 2%
Vitamin B2 0.11mg 0.09mg 2%
Choline 0.5mg 11.1mg 2%
Vitamin B3 0.8mg 0.95mg 1%
Calories 27kcal 40kcal 1%
Vitamin B1 0.08mg 0.09mg 1%
Selenium 0.9µg 0.5µg 1%
Sodium 20mg 7mg 1%
Copper 0.165mg 0.174mg 1%
Potassium 384mg 340mg 1%
Fats 0.42g 0.2g 0%
Net carbs 1.47g 7.96g N/A
Sugar 1.32g 5.1g N/A
Zinc 0.25mg 0.3mg 0%
Saturated fat 0.01g 0.021g 0%
Monounsaturated fat 0.092g 0.011g 0%
Polyunsaturated fat 0.038g 0.109g 0%
Tryptophan 0.026mg 0%
Threonine 0.074mg 0%
Isoleucine 0.065mg 0%
Leucine 0.105mg 0%
Lysine 0.089mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.062mg 0%
Valine 0.084mg 0%
Histidine 0.041mg 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
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Contains more ProteinProtein +43%
Contains more FatsFats +110%
Contains more OtherOther +125%
Contains more CarbsCarbs +102.6%
~equal in Water ~87.74g

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
15% 8% 77%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains less Sat. FatSaturated fat -52.4%
Contains more Mono. FatMonounsaturated fat +736.4%
Contains more Poly. FatPolyunsaturated fat +186.8%

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. Chili Pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.