Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Mustard Greens vs Bell pepper - In-Depth Nutrition Comparison

Compare

Summary of differences between Mustard Greens and Bell pepper

  • Mustard Greens 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 covers your daily need of Vitamin K 208% more than Bell pepper.
  • Mustard Greens contain 12 times more Calcium than Bell pepper. While Mustard Greens 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1050%
Contains more Iron +382.4%
Contains more Magnesium +220%
Contains more Phosphorus +190%
Contains more Potassium +119.4%
Contains more Zinc +92.3%
Contains more Copper +150%
Contains less Sodium -85%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 13% 8% 9% 16% 1% 4% 22%
Contains more Calcium +1050%
Contains more Iron +382.4%
Contains more Magnesium +220%
Contains more Phosphorus +190%
Contains more Potassium +119.4%
Contains more Zinc +92.3%
Contains more Copper +150%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +717.3%
Contains more Vitamin E +443.2%
Contains more Vitamin B1 +40.4%
Contains more Vitamin B2 +292.9%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B5 +112.1%
Contains more Folate +20%
Contains more Vitamin K +3379.7%
Contains more Vitamin C +14.9%
Contains more Vitamin B6 +24.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 23% 8% 0% 268% 15% 7% 9% 6% 52% 8% 0% 19%
Contains more Vitamin A +717.3%
Contains more Vitamin E +443.2%
Contains more Vitamin B1 +40.4%
Contains more Vitamin B2 +292.9%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B5 +112.1%
Contains more Folate +20%
Contains more Vitamin K +3379.7%
Contains more Vitamin C +14.9%
Contains more Vitamin B6 +24.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mustard Greens 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 Bell pepper Opinion
Net carbs 1.47g 2.94g Bell pepper
Protein 2.86g 0.86g Mustard Greens
Fats 0.42g 0.17g Mustard Greens
Carbs 4.67g 4.64g Mustard Greens
Calories 27kcal 20kcal Mustard Greens
Starch g 0g Bell pepper
Fructose g 1.12g Bell pepper
Sugar 1.32g 2.4g Mustard Greens
Fiber 3.2g 1.7g Mustard Greens
Calcium 115mg 10mg Mustard Greens
Iron 1.64mg 0.34mg Mustard Greens
Magnesium 32mg 10mg Mustard Greens
Phosphorus 58mg 20mg Mustard Greens
Potassium 384mg 175mg Mustard Greens
Sodium 20mg 3mg Bell pepper
Zinc 0.25mg 0.13mg Mustard Greens
Copper 0.165mg 0.066mg Mustard Greens
Vitamin A 3024IU 370IU Mustard Greens
Vitamin E 2.01mg 0.37mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 70mg 80.4mg Bell pepper
Vitamin B1 0.08mg 0.057mg Mustard Greens
Vitamin B2 0.11mg 0.028mg Mustard Greens
Vitamin B3 0.8mg 0.48mg Mustard Greens
Vitamin B5 0.21mg 0.099mg Mustard Greens
Vitamin B6 0.18mg 0.224mg Bell pepper
Folate 12µg 10µg Mustard Greens
Vitamin B12 0µg 0µg
Vitamin K 257.5µg 7.4µg Mustard Greens
Tryptophan mg 0.012mg Bell pepper
Threonine mg 0.036mg Bell pepper
Isoleucine mg 0.024mg Bell pepper
Leucine mg 0.036mg Bell pepper
Lysine mg 0.039mg Bell pepper
Methionine mg 0.007mg Bell pepper
Phenylalanine mg 0.092mg Bell pepper
Valine mg 0.036mg Bell pepper
Histidine mg 0.01mg Bell pepper
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.01g 0.058g Mustard Greens
Monounsaturated Fat 0.092g 0.008g Mustard Greens
Polyunsaturated fat 0.038g 0.062g Bell pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Bell pepper
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
102
Mustard Greens
34
Bell pepper
Mineral Summary Score
30
Mustard Greens
9
Bell pepper

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Mustard Greens
5%
Bell pepper
Carbohydrates
5%
Mustard Greens
5%
Bell pepper
Fats
2%
Mustard Greens
1%
Bell pepper

Comparison summary

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mustard Greens - 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.