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

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The main differences between Mustard Greens and Bell pepper

  • Mustard Greens has more Vitamin K, Vitamin A RAE, Calcium, Vitamin E , Copper, and Iron, however, Bell pepper has more Vitamin C, and Vitamin B6.
  • Daily need coverage for Vitamin K from Mustard Greens is 488% higher.
  • Bell pepper has 34 times less Vitamin A RAE than Mustard Greens. Mustard Greens has 618µg of Vitamin A RAE, while Bell pepper has 18µg.

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.
Contains more Calcium +1080%
Contains more Iron +155.9%
Contains more Magnesium +30%
Contains more Phosphorus +110%
Contains more Zinc +69.2%
Contains more Copper +121.2%
Contains more Selenium +∞%
Contains less Sodium -66.7%
Equal in Potassium - 175
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 13% 8% 9% 16% 1% 4% 22% 16% 0%
Contains more Calcium +1080%
Contains more Iron +155.9%
Contains more Magnesium +30%
Contains more Phosphorus +110%
Contains more Zinc +69.2%
Contains more Copper +121.2%
Contains more Selenium +∞%
Contains less Sodium -66.7%
Equal in Potassium - 175

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 +3243.2%
Contains more Vitamin E +381.1%
Contains more Vitamin B2 +125%
Contains more Vitamin B5 +21.2%
Contains more Vitamin K +7909.5%
Contains more Vitamin C +217.8%
Contains more Vitamin B1 +39%
Contains more Vitamin B3 +10.9%
Contains more Vitamin B6 +128.6%
Contains more Folate +11.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
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 +3243.2%
Contains more Vitamin E +381.1%
Contains more Vitamin B2 +125%
Contains more Vitamin B5 +21.2%
Contains more Vitamin K +7909.5%
Contains more Vitamin C +217.8%
Contains more Vitamin B1 +39%
Contains more Vitamin B3 +10.9%
Contains more Vitamin B6 +128.6%
Contains more Folate +11.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +197.7%
Contains more Fats +176.5%
Contains more Other +54.5%
Equal in Carbs - 4.64
Equal in Water - 93.89
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 Protein +197.7%
Contains more Fats +176.5%
Contains more Other +54.5%
Equal in Carbs - 4.64
Equal in Water - 93.89

Fat Type Comparison

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

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 Bell pepper
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 Bell pepper Opinion
Net carbs 2.51g 2.94g Bell pepper
Protein 2.56g 0.86g Mustard Greens
Fats 0.47g 0.17g Mustard Greens
Carbs 4.51g 4.64g Bell pepper
Calories 26kcal 20kcal Mustard Greens
Fructose 1.12g Bell pepper
Sugar 1.41g 2.4g Mustard Greens
Fiber 2g 1.7g Mustard Greens
Calcium 118mg 10mg Mustard Greens
Iron 0.87mg 0.34mg Mustard Greens
Magnesium 13mg 10mg Mustard Greens
Phosphorus 42mg 20mg Mustard Greens
Potassium 162mg 175mg Bell pepper
Sodium 9mg 3mg Bell pepper
Zinc 0.22mg 0.13mg Mustard Greens
Copper 0.146mg 0.066mg Mustard Greens
Manganese 0.122mg Bell pepper
Selenium 0.6µg 0µg Mustard Greens
Vitamin A 12370IU 370IU Mustard Greens
Vitamin A RAE 618µg 18µg Mustard Greens
Vitamin E 1.78mg 0.37mg Mustard Greens
Vitamin C 25.3mg 80.4mg Bell pepper
Vitamin B1 0.041mg 0.057mg Bell pepper
Vitamin B2 0.063mg 0.028mg Mustard Greens
Vitamin B3 0.433mg 0.48mg Bell pepper
Vitamin B5 0.12mg 0.099mg Mustard Greens
Vitamin B6 0.098mg 0.224mg Bell pepper
Folate 9µg 10µg Bell pepper
Vitamin K 592.7µg 7.4µg Mustard Greens
Tryptophan 0.012mg Bell pepper
Threonine 0.036mg Bell pepper
Isoleucine 0.024mg Bell pepper
Leucine 0.036mg Bell pepper
Lysine 0.039mg Bell pepper
Methionine 0.007mg Bell pepper
Phenylalanine 0.092mg Bell pepper
Valine 0.036mg Bell pepper
Histidine 0.01mg Bell pepper
Saturated Fat 0.012g 0.058g Mustard Greens
Monounsaturated Fat 0.11g 0.008g Mustard Greens
Polyunsaturated fat 0.046g 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

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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
201%
Mustard Greens
34%
Bell pepper
Minerals Daily Need Coverage Score
17%
Mustard Greens
9%
Bell pepper

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.99g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.046g)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 6mg)
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)
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 - 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.