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Mustard Greens Raw vs. Jalapeño — In-Depth Nutrition Comparison

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How are Mustard Greens Raw and Jalapeño different?

  • Mustard Greens Raw are higher in Vitamin K, Iron, Copper, Vitamin A RAE, and Calcium, however, Jalapeño is richer in Vitamin C, Vitamin B6, and Vitamin E .
  • Daily need coverage for Vitamin K from Mustard Greens Raw is 199% higher.
  • Mustard Greens Raw contain 10 times more Calcium than Jalapeño. While Mustard Greens Raw contain 115mg of Calcium, Jalapeño contains only 12mg.

Mustard greens, raw and Peppers, jalapeno, raw are the varieties used in this article.

Infographic

Mustard Greens Raw vs Jalapeño 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 +858.3%
Contains more Iron +556%
Contains more Magnesium +113.3%
Contains more Phosphorus +123.1%
Contains more Potassium +54.8%
Contains more Zinc +78.6%
Contains more Copper +258.7%
Contains more Selenium +125%
Contains less Sodium -85%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 11% 12% 22% 1% 4% 16% 13% 3%
Contains more Calcium +858.3%
Contains more Iron +556%
Contains more Magnesium +113.3%
Contains more Phosphorus +123.1%
Contains more Potassium +54.8%
Contains more Zinc +78.6%
Contains more Copper +258.7%
Contains more Selenium +125%
Contains less Sodium -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.
:
Contains more Vitamin A +180.5%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +57.1%
Contains more Vitamin K +1291.9%
Contains more Vitamin E +78.1%
Contains more Vitamin C +69.4%
Contains more Vitamin B3 +60%
Contains more Vitamin B5 +50%
Contains more Vitamin B6 +132.8%
Contains more Folate +125%
Contains more Choline +1400%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 1% 644%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 65% 72% 0% 396% 10% 17% 24% 19% 97% 21% 0% 5% 47%
Contains more Vitamin A +180.5%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +57.1%
Contains more Vitamin K +1291.9%
Contains more Vitamin E +78.1%
Contains more Vitamin C +69.4%
Contains more Vitamin B3 +60%
Contains more Vitamin B5 +50%
Contains more Vitamin B6 +132.8%
Contains more Folate +125%
Contains more Choline +1400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +214.3%
Contains more Fats +13.5%
Contains more Other +154.7%
Contains more Carbs +39.2%
Equal in Water - 91.69
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Contains more Protein +214.3%
Contains more Fats +13.5%
Contains more Other +154.7%
Contains more Carbs +39.2%
Equal in Water - 91.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -89.1%
Contains more Monounsaturated Fat +217.2%
Contains more Polyunsaturated fat +194.7%
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
39% 12% 48%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.112 g
Contains less Saturated Fat -89.1%
Contains more Monounsaturated Fat +217.2%
Contains more Polyunsaturated fat +194.7%

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 Jalapeño
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 Mustard Greens Raw Jalapeño Opinion
Net carbs 1.47g 3.7g Jalapeño
Protein 2.86g 0.91g Mustard Greens Raw
Fats 0.42g 0.37g Mustard Greens Raw
Carbs 4.67g 6.5g Jalapeño
Calories 27kcal 29kcal Jalapeño
Fructose 2.63g Jalapeño
Sugar 1.32g 4.12g Mustard Greens Raw
Fiber 3.2g 2.8g Mustard Greens Raw
Calcium 115mg 12mg Mustard Greens Raw
Iron 1.64mg 0.25mg Mustard Greens Raw
Magnesium 32mg 15mg Mustard Greens Raw
Phosphorus 58mg 26mg Mustard Greens Raw
Potassium 384mg 248mg Mustard Greens Raw
Sodium 20mg 3mg Jalapeño
Zinc 0.25mg 0.14mg Mustard Greens Raw
Copper 0.165mg 0.046mg Mustard Greens Raw
Manganese 0.097mg Jalapeño
Selenium 0.9µg 0.4µg Mustard Greens Raw
Vitamin A 3024IU 1078IU Mustard Greens Raw
Vitamin A RAE 151µg 54µg Mustard Greens Raw
Vitamin E 2.01mg 3.58mg Jalapeño
Vitamin C 70mg 118.6mg Jalapeño
Vitamin B1 0.08mg 0.04mg Mustard Greens Raw
Vitamin B2 0.11mg 0.07mg Mustard Greens Raw
Vitamin B3 0.8mg 1.28mg Jalapeño
Vitamin B5 0.21mg 0.315mg Jalapeño
Vitamin B6 0.18mg 0.419mg Jalapeño
Folate 12µg 27µg Jalapeño
Choline 0.5mg 7.5mg Jalapeño
Vitamin K 257.5µg 18.5µg Mustard Greens Raw
Saturated Fat 0.01g 0.092g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.029g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.112g Jalapeño
Omega-6 - Linoleic acid 0.062g Jalapeño
Omega-3 - ALA 0.05g Jalapeño

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Jalapeño
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
94%
Mustard Greens Raw
59%
Jalapeño
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
9%
Jalapeño

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 2.8g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.082g)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food contains less Sodium?
Jalapeño
Jalapeño contains less Sodium (difference - 17mg)
Which food is cheaper?
Jalapeño
Jalapeño is cheaper (difference - $0.6)
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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients
  2. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.