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Mustard Greens vs Chili pepper - In-Depth Nutrition Comparison

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How are Mustard Greens and Chili pepper different?

  • Mustard Greens are higher in Vitamin K, Vitamin A RAE, Calcium, Vitamin E , Iron, and Fiber, however Chili pepper is richer in Vitamin C, and Vitamin B6.
  • Daily need coverage for Vitamin K from Mustard Greens is 203% higher.
  • Mustard Greens contain 8 times more Calcium than Chili pepper. While Mustard Greens contain 115mg of Calcium, Chili pepper contains only 14mg.

Mustard greens, raw and Peppers, hot chili, red, raw are the varieties used in this article.

Infographic

Mustard Greens vs Chili 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 Calcium +721.4%
Contains more Iron +59.2%
Contains more Magnesium +39.1%
Contains more Phosphorus +34.9%
Contains more Potassium +19.3%
Contains more Copper +27.9%
Contains less Sodium -55%
Equal in Zinc - 0.26
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 39% 17% 19% 29% 2% 8% 43%
Contains more Calcium +721.4%
Contains more Iron +59.2%
Contains more Magnesium +39.1%
Contains more Phosphorus +34.9%
Contains more Potassium +19.3%
Contains more Copper +27.9%
Contains less Sodium -55%
Equal in Zinc - 0.26

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 +217.6%
Contains more Vitamin E +191.3%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B2 +27.9%
Contains more Vitamin K +1739.3%
Contains more Vitamin C +105.3%
Contains more Vitamin B3 +55.5%
Contains more Vitamin B6 +181.1%
Contains more Folate +91.7%
Equal in Vitamin B1 - 0.072
Equal in Vitamin B5 - 0.201
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 58% 14% 0% 479% 18% 20% 24% 13% 117% 18% 0% 35%
Contains more Vitamin A +217.6%
Contains more Vitamin E +191.3%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B2 +27.9%
Contains more Vitamin K +1739.3%
Contains more Vitamin C +105.3%
Contains more Vitamin B3 +55.5%
Contains more Vitamin B6 +181.1%
Contains more Folate +91.7%
Equal in Vitamin B1 - 0.072
Equal in Vitamin B5 - 0.201

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 Chili pepper
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Chili pepper Opinion
Net carbs 1.47g 7.31g Chili pepper
Protein 2.86g 1.87g Mustard Greens
Fats 0.42g 0.44g Chili pepper
Carbs 4.67g 8.81g Chili pepper
Calories 27kcal 40kcal Chili pepper
Starch g g
Fructose g g
Sugar 1.32g 5.3g Mustard Greens
Fiber 3.2g 1.5g Mustard Greens
Calcium 115mg 14mg Mustard Greens
Iron 1.64mg 1.03mg Mustard Greens
Magnesium 32mg 23mg Mustard Greens
Phosphorus 58mg 43mg Mustard Greens
Potassium 384mg 322mg Mustard Greens
Sodium 20mg 9mg Chili pepper
Zinc 0.25mg 0.26mg Chili pepper
Copper 0.165mg 0.129mg Mustard Greens
Vitamin A 3024IU 952IU Mustard Greens
Vitamin E 2.01mg 0.69mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 70mg 143.7mg Chili pepper
Vitamin B1 0.08mg 0.072mg Mustard Greens
Vitamin B2 0.11mg 0.086mg Mustard Greens
Vitamin B3 0.8mg 1.244mg Chili pepper
Vitamin B5 0.21mg 0.201mg Mustard Greens
Vitamin B6 0.18mg 0.506mg Chili pepper
Folate 12µg 23µg Chili pepper
Vitamin B12 0µg 0µg
Vitamin K 257.5µg 14µg Mustard Greens
Tryptophan mg 0.026mg Chili pepper
Threonine mg 0.074mg Chili pepper
Isoleucine mg 0.065mg Chili pepper
Leucine mg 0.105mg Chili pepper
Lysine mg 0.089mg Chili pepper
Methionine mg 0.024mg Chili pepper
Phenylalanine mg 0.062mg Chili pepper
Valine mg 0.084mg Chili pepper
Histidine mg 0.041mg Chili pepper
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.01g 0.042g Mustard Greens
Monounsaturated Fat 0.092g 0.024g Mustard Greens
Polyunsaturated fat 0.038g 0.239g Chili pepper

Which food is preferable for your diet?

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

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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
66
Chili pepper
Mineral Summary Score
30
Mustard Greens
20
Chili 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
11%
Chili pepper
Carbohydrates
5%
Mustard Greens
9%
Chili pepper
Fats
2%
Mustard Greens
2%
Chili pepper

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 3.98g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food contains less Sodium?
Chili pepper
Chili pepper contains less Sodium (difference - 11mg)
Which food is cheaper?
Chili pepper
Chili pepper is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Chili pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170106/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.