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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, Vitamin E , Vitamin B6, Fiber, Iron, Vitamin B2, Vitamin B3, Potassium, and Phosphorus.
  • Cayenne pepper's daily need coverage for Vitamin A 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
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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 less Sodium -33.3%
Contains more Iron +375.6%
Contains more Calcium +28.7%
Contains more Potassium +424.5%
Contains more Magnesium +375%
Contains more Copper +126.1%
Contains more Zinc +892%
Contains more Phosphorus +405.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 35% 34% 23% 56% 7% 25% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 293% 45% 178% 109% 125% 68% 126% 4%
Contains less Sodium -33.3%
Contains more Iron +375.6%
Contains more Calcium +28.7%
Contains more Potassium +424.5%
Contains more Magnesium +375%
Contains more Copper +126.1%
Contains more Zinc +892%
Contains more Phosphorus +405.2%

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 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 255% 2497% 597% 0% 82% 213% 164% 0% 566% 0% 201% 80%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Cayenne 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 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)

All nutrients comparison - raw data values

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

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.