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  6. Mustard Greens Raw vs. Cayenne pepper

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

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Differences between Mustard Greens Raw and Cayenne pepper

  • Mustard Greens Raw are higher in Vitamin K, however, Cayenne pepper is richer in Vitamin A RAE, Vitamin E , Vitamin B6, Fiber, Iron, Vitamin B2, Vitamin B3, Potassium, and Phosphorus.
  • Cayenne pepper's daily need coverage for Vitamin A RAE is 214% higher.
  • Mustard Greens Raw have 3 times more Vitamin K than Cayenne pepper. While Mustard Greens Raw have 257.5µg of Vitamin K, Cayenne pepper has only 80.3µg.

The food types used in this comparison are Mustard greens, raw and Spices, pepper, red or cayenne.

Infographic

Mustard Greens Raw vs Cayenne 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.
Mustard Greens Raw
Mustard Greens Raw
1
:
9
Cayenne pepper
Cayenne pepper
Contains less Sodium -33.3%
Contains more Calcium +28.7%
Contains more Iron +375.6%
Contains more Magnesium +375%
Contains more Phosphorus +405.2%
Contains more Potassium +424.5%
Contains more Zinc +892%
Contains more Copper +126.1%
Contains more Selenium +877.8%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Cayenne pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 293% 109% 126% 178% 4% 68% 125% 261% 48%
Contains less Sodium -33.3%
Contains more Calcium +28.7%
Contains more Iron +375.6%
Contains more Magnesium +375%
Contains more Phosphorus +405.2%
Contains more Potassium +424.5%
Contains more Zinc +892%
Contains more Copper +126.1%
Contains more Selenium +877.8%

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.
Mustard Greens Raw
Mustard Greens Raw
2
:
8
Cayenne pepper
Cayenne pepper
Contains more Vitamin K +220.7%
Contains more Vitamin A +1276%
Contains more Vitamin E +1384.1%
Contains more Vitamin B1 +310%
Contains more Vitamin B2 +735.5%
Contains more Vitamin B3 +987.6%
Contains more Vitamin B6 +1261.1%
Contains more Folate +783.3%
Equal in Vitamin C - 76.4
Mustard Greens Raw
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%
Cayenne pepper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2497% 597% 0% 255% 82% 213% 164% 0% 566% 80% 0% 201%
Contains more Vitamin K +220.7%
Contains more Vitamin A +1276%
Contains more Vitamin E +1384.1%
Contains more Vitamin B1 +310%
Contains more Vitamin B2 +735.5%
Contains more Vitamin B3 +987.6%
Contains more Vitamin B6 +1261.1%
Contains more Folate +783.3%
Equal in Vitamin C - 76.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
4
Cayenne pepper
Cayenne pepper
Contains more Water +1026.7%
Contains more Protein +319.9%
Contains more Fats +4011.9%
Contains more Carbs +1112.6%
Contains more Other +347.4%
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Cayenne pepper
12% 17% 57% 8% 6%
Protein: 12.01 g
Fats: 17.27 g
Carbs: 56.63 g
Water: 8.05 g
Other: 6.04 g
Contains more Water +1026.7%
Contains more Protein +319.9%
Contains more Fats +4011.9%
Contains more Carbs +1112.6%
Contains more Other +347.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
2
Cayenne pepper
Cayenne pepper
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +2889.1%
Contains more Polyunsaturated fat +21926.3%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Cayenne pepper
23% 19% 58%
Saturated Fat: 3.26 g
Monounsaturated Fat: 2.75 g
Polyunsaturated fat: 8.37 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +2889.1%
Contains more Polyunsaturated fat +21926.3%

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 Cayenne pepper
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Cayenne pepper Opinion
Net carbs 1.47g 29.43g Cayenne pepper
Protein 2.86g 12.01g Cayenne pepper
Fats 0.42g 17.27g Cayenne pepper
Carbs 4.67g 56.63g Cayenne pepper
Calories 27kcal 318kcal Cayenne pepper
Sugar 1.32g 10.34g Mustard Greens Raw
Fiber 3.2g 27.2g Cayenne pepper
Calcium 115mg 148mg Cayenne pepper
Iron 1.64mg 7.8mg Cayenne pepper
Magnesium 32mg 152mg Cayenne pepper
Phosphorus 58mg 293mg Cayenne pepper
Potassium 384mg 2014mg Cayenne pepper
Sodium 20mg 30mg Mustard Greens Raw
Zinc 0.25mg 2.48mg Cayenne pepper
Copper 0.165mg 0.373mg Cayenne pepper
Manganese 2mg Cayenne pepper
Selenium 0.9µg 8.8µg Cayenne pepper
Vitamin A 3024IU 41610IU Cayenne pepper
Vitamin A RAE 151µg 2081µg Cayenne pepper
Vitamin E 2.01mg 29.83mg Cayenne pepper
Vitamin C 70mg 76.4mg Cayenne pepper
Vitamin B1 0.08mg 0.328mg Cayenne pepper
Vitamin B2 0.11mg 0.919mg Cayenne pepper
Vitamin B3 0.8mg 8.701mg Cayenne pepper
Vitamin B5 0.21mg Mustard Greens Raw
Vitamin B6 0.18mg 2.45mg Cayenne pepper
Folate 12µg 106µg Cayenne pepper
Vitamin K 257.5µg 80.3µg Mustard Greens Raw
Saturated Fat 0.01g 3.26g Mustard Greens Raw
Monounsaturated Fat 0.092g 2.75g Cayenne pepper
Polyunsaturated fat 0.038g 8.37g Cayenne pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Cayenne pepper
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
102%
Mustard Greens Raw
388%
Cayenne pepper
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
125%
Cayenne pepper

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 9.02g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 3.25g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $1.1)
Which food is richer in minerals?
Cayenne pepper
Cayenne pepper is relatively richer in minerals
Which food is richer in vitamins?
Cayenne pepper
Cayenne pepper is relatively richer in vitamins
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. Cayenne pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170932/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.