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  6. Mustard Greens vs. Bell pepper

Mustard Greens vs. Bell pepper — In-Depth Nutrition Comparison

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The main differences between mustard Greens and bell peppers

  • Mustard Greens has more vitamin K, vitamin A, calcium, vitamin E, copper, and iron; however, bell peppers have more vitamin C and vitamin B6.
  • Daily need coverage for vitamin K for mustard Greens is 488% higher.
  • Bell peppers have 33 times less vitamin A than mustard Greens. Mustard Greens has 12370IU of vitamin A, while bell peppers have 370IU.

Food types used in this article are Mustard greens, cooked, boiled, drained, without salt 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" 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 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +1080%
Contains more IronIron +155.9%
Contains more CopperCopper +121.2%
Contains more ZincZinc +69.2%
Contains more PhosphorusPhosphorus +110%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -66.7%
~equal in Potassium ~175mg

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 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
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 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more Vitamin AVitamin A +3333.3%
Contains more Vitamin EVitamin E +381.1%
Contains more Vitamin B2Vitamin B2 +125%
Contains more Vitamin B5Vitamin B5 +21.2%
Contains more Vitamin KVitamin K +7909.5%
Contains more Vitamin CVitamin C +217.8%
Contains more Vitamin B1Vitamin B1 +39%
Contains more Vitamin B3Vitamin B3 +10.9%
Contains more Vitamin B6Vitamin B6 +128.6%
Contains more FolateFolate +11.1%
Contains more CholineCholine +1275%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Bell pepper DV% diff.
Vitamin K 592.7µg 7.4µg 488%
Vitamin A 618µg 18µg 67%
Vitamin C 25.3mg 80.4mg 61%
Calcium 118mg 10mg 11%
Vitamin B6 0.098mg 0.224mg 10%
Copper 0.146mg 0.066mg 9%
Vitamin E 1.78mg 0.37mg 9%
Iron 0.87mg 0.34mg 7%
Manganese 0.122mg 5%
Vitamin B2 0.063mg 0.028mg 3%
Protein 2.56g 0.86g 3%
Phosphorus 42mg 20mg 3%
Fructose 1.12g 1%
Choline 0.4mg 5.5mg 1%
Selenium 0.6µg 0µg 1%
Vitamin B1 0.041mg 0.057mg 1%
Fiber 2g 1.7g 1%
Magnesium 13mg 10mg 1%
Zinc 0.22mg 0.13mg 1%
Calories 26kcal 20kcal 0%
Fats 0.47g 0.17g 0%
Net carbs 2.51g 2.94g N/A
Carbs 4.51g 4.64g 0%
Potassium 162mg 175mg 0%
Sugar 1.41g 2.4g N/A
Sodium 9mg 3mg 0%
Vitamin B3 0.433mg 0.48mg 0%
Vitamin B5 0.12mg 0.099mg 0%
Folate 9µg 10µg 0%
Saturated fat 0.012g 0.058g 0%
Monounsaturated fat 0.11g 0.008g 0%
Polyunsaturated fat 0.046g 0.062g 0%
Tryptophan 0.012mg 0%
Threonine 0.036mg 0%
Isoleucine 0.024mg 0%
Leucine 0.036mg 0%
Lysine 0.039mg 0%
Methionine 0.007mg 0%
Phenylalanine 0.092mg 0%
Valine 0.036mg 0%
Histidine 0.01mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more ProteinProtein +197.7%
Contains more FatsFats +176.5%
Contains more OtherOther +54.5%
~equal in Carbs ~4.64g
~equal in Water ~93.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains less Sat. FatSaturated fat -79.3%
Contains more Mono. FatMonounsaturated fat +1275%
Contains more Poly. FatPolyunsaturated fat +34.8%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.