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Mustard Greens vs Cayenne pepper - In-Depth Nutrition Comparison

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Differences between Mustard Greens and Cayenne pepper

  • Mustard Greens are higher in Vitamin K, however Cayenne pepper is richer in Vitamin A RAE, Vitamin E , Vitamin B6, Fiber, Iron, Vitamin B2, Vitamin B3, Potassium, and Phosphorus.
  • Cayenne pepper's daily need coverage for Vitamin A RAE is 214% higher.
  • Mustard Greens have 3 times more Vitamin K than Cayenne pepper. While Mustard Greens have 257.5µg of Vitamin K, Cayenne pepper has only 80.3µg.

The food types used in this comparison are Mustard greens, raw and Spices, pepper, red or cayenne.

Infographic

Mustard Greens vs Cayenne 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 less Sodium -33.3%
Contains more Calcium +28.7%
Contains more Iron +375.6%
Contains more Magnesium +375%
Contains more Phosphorus +405.2%
Contains more Potassium +424.5%
Contains more Zinc +892%
Contains more Copper +126.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 293% 109% 126% 178% 4% 68% 125%
Contains less Sodium -33.3%
Contains more Calcium +28.7%
Contains more Iron +375.6%
Contains more Magnesium +375%
Contains more Phosphorus +405.2%
Contains more Potassium +424.5%
Contains more Zinc +892%
Contains more Copper +126.1%

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 K +220.7%
Contains more Vitamin A +1276%
Contains more Vitamin E +1384.1%
Contains more Vitamin B1 +310%
Contains more Vitamin B2 +735.5%
Contains more Vitamin B3 +987.6%
Contains more Vitamin B6 +1261.1%
Contains more Folate +783.3%
Equal in Vitamin C - 76.4
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 2497% 597% 0% 255% 82% 213% 164% 0% 566% 80% 0% 201%
Contains more Vitamin K +220.7%
Contains more Vitamin A +1276%
Contains more Vitamin E +1384.1%
Contains more Vitamin B1 +310%
Contains more Vitamin B2 +735.5%
Contains more Vitamin B3 +987.6%
Contains more Vitamin B6 +1261.1%
Contains more Folate +783.3%
Equal in Vitamin C - 76.4

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Cayenne pepper Opinion
Net carbs 1.47g 29.43g Cayenne pepper
Protein 2.86g 12.01g Cayenne pepper
Fats 0.42g 17.27g Cayenne pepper
Carbs 4.67g 56.63g Cayenne pepper
Calories 27kcal 318kcal Cayenne pepper
Starch g g
Fructose g g
Sugar 1.32g 10.34g Mustard Greens
Fiber 3.2g 27.2g Cayenne pepper
Calcium 115mg 148mg Cayenne pepper
Iron 1.64mg 7.8mg Cayenne pepper
Magnesium 32mg 152mg Cayenne pepper
Phosphorus 58mg 293mg Cayenne pepper
Potassium 384mg 2014mg Cayenne pepper
Sodium 20mg 30mg Mustard Greens
Zinc 0.25mg 2.48mg Cayenne pepper
Copper 0.165mg 0.373mg Cayenne pepper
Vitamin A 3024IU 41610IU Cayenne pepper
Vitamin E 2.01mg 29.83mg Cayenne pepper
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 70mg 76.4mg Cayenne pepper
Vitamin B1 0.08mg 0.328mg Cayenne pepper
Vitamin B2 0.11mg 0.919mg Cayenne pepper
Vitamin B3 0.8mg 8.701mg Cayenne pepper
Vitamin B5 0.21mg mg Mustard Greens
Vitamin B6 0.18mg 2.45mg Cayenne pepper
Folate 12µg 106µg Cayenne pepper
Vitamin B12 0µg 0µg
Vitamin K 257.5µg 80.3µg Mustard Greens
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g g Cayenne pepper
Saturated Fat 0.01g 3.26g Mustard Greens
Monounsaturated Fat 0.092g 2.75g Cayenne pepper
Polyunsaturated fat 0.038g 8.37g Cayenne pepper

Which food is preferable for your diet?

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

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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
388
Cayenne pepper
Mineral Summary Score
30
Mustard Greens
118
Cayenne 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
72%
Cayenne pepper
Carbohydrates
5%
Mustard Greens
57%
Cayenne pepper
Fats
2%
Mustard Greens
80%
Cayenne pepper

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 9.02g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 3.25g)
Which food is cheaper?
Mustard Greens
Mustard Greens is cheaper (difference - $1.1)
Which food is richer in minerals?
Cayenne pepper
Cayenne pepper is relatively richer in minerals
Which food is richer in vitamins?
Cayenne pepper
Cayenne pepper is relatively richer in vitamins
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. Cayenne pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170932/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.