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Mustard Greens vs Bell pepper - In-Depth Nutrition Comparison

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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
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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 Iron +382.4%
Contains more Calcium +1050%
Contains more Potassium +119.4%
Contains more Magnesium +220%
Contains more Copper +150%
Contains more Zinc +92.3%
Contains more Phosphorus +190%
Contains less Sodium -85%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 35% 34% 23% 56% 7% 25% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 3% 16% 8% 22% 4% 9% 1%
Contains more Iron +382.4%
Contains more Calcium +1050%
Contains more Potassium +119.4%
Contains more Magnesium +220%
Contains more Copper +150%
Contains more Zinc +92.3%
Contains more Phosphorus +190%
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 Vitamin K +3379.7%
Contains more Folate +20%
Contains more Vitamin C +14.9%
Contains more Vitamin B6 +24.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 234% 182% 41% 0% 20% 26% 15% 13% 42% 0% 644% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 268% 23% 8% 0% 15% 7% 9% 6% 52% 0% 19% 8%
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 Vitamin K +3379.7%
Contains more Folate +20%
Contains more Vitamin C +14.9%
Contains more Vitamin B6 +24.4%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
17%
Mustard Greens
5%
Bell pepper
Carbohydrates
5%
Mustard Greens
5%
Bell pepper
Fats
2%
Mustard Greens
1%
Bell pepper

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Mustard Greens
Mustard Greens contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mustard Greens Bell pepper Opinion
Calories 27 20 Mustard Greens
Protein 2.86 0.86 Mustard Greens
Fats 0.42 0.17 Mustard Greens
Vitamin C 70 80.4 Bell pepper
Carbs 4.67 4.64 Mustard Greens
Cholesterol 0 0
Vitamin D 0 0
Iron 1.64 0.34 Mustard Greens
Calcium 115 10 Mustard Greens
Potassium 384 175 Mustard Greens
Magnesium 32 10 Mustard Greens
Sugars 1.32 2.4 Mustard Greens
Fiber 3.2 1.7 Mustard Greens
Copper 0.165 0.066 Mustard Greens
Zinc 0.25 0.13 Mustard Greens
Starch 0 Bell pepper
Phosphorus 58 20 Mustard Greens
Sodium 20 3 Bell pepper
Vitamin A 3024 370 Mustard Greens
Vitamin E 2.01 0.37 Mustard Greens
Vitamin D 0 0
Vitamin B1 0.08 0.057 Mustard Greens
Vitamin B2 0.11 0.028 Mustard Greens
Vitamin B3 0.8 0.48 Mustard Greens
Vitamin B5 0.21 0.099 Mustard Greens
Vitamin B6 0.18 0.224 Bell pepper
Vitamin B12 0 0
Vitamin K 257.5 7.4 Mustard Greens
Folate 12 10 Mustard Greens
Trans Fat 0 0
Saturated Fat 0.01 0.058 Mustard Greens
Monounsaturated Fat 0.092 0.008 Mustard Greens
Polyunsaturated fat 0.038 0.062 Bell pepper
Tryptophan 0.012 Bell pepper
Threonine 0.036 Bell pepper
Isoleucine 0.024 Bell pepper
Leucine 0.036 Bell pepper
Lysine 0.039 Bell pepper
Methionine 0.007 Bell pepper
Phenylalanine 0.092 Bell pepper
Valine 0.036 Bell pepper
Histidine 0.01 Bell pepper
Fructose 1.12 Bell pepper

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 of 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.