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  6. Chili pepper vs. Mustard Greens Raw

Chili pepper vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are chili pepper and mustard Greens Raw different?

  • Chili pepper is higher in vitamin C and vitamin B6; however, mustard Greens Raw are richer in vitamin K, vitamin A, calcium, vitamin E, iron, and fiber.
  • Daily need coverage for vitamin K for mustard Greens Raw is 203% higher.
  • Chili pepper contains 22 times more choline than mustard Greens Raw. While chili pepper contains 10.9mg of choline, mustard Greens Raw contain only 0.5mg.
  • Mustard Greens Raw have a lower glycemic index (32) than chili pepper (45).

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

Infographic

Chili pepper vs Mustard Greens Raw 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 16% 4.2% 28% 39% 43% 7.1% 18% 1.2% 24% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains less SodiumSodium -55%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +721.4%
Contains more PotassiumPotassium +19.3%
Contains more IronIron +59.2%
Contains more CopperCopper +27.9%
Contains more PhosphorusPhosphorus +34.9%
Contains more SeleniumSelenium +80%
~equal in Zinc ~0.25mg

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 479% 16% 14% 0% 18% 20% 23% 12% 117% 0% 35% 17% 5.9%
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin CVitamin C +105.3%
Contains more Vitamin B3Vitamin B3 +55.5%
Contains more Vitamin B6Vitamin B6 +181.1%
Contains more FolateFolate +91.7%
Contains more CholineCholine +2080%
Contains more Vitamin AVitamin A +214.6%
Contains more Vitamin EVitamin E +191.3%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B2Vitamin B2 +27.9%
Contains more Vitamin KVitamin K +1739.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.21mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chili pepper Mustard Greens Raw DV% diff.
Vitamin K 14µg 257.5µg 203%
Vitamin C 143.7mg 70mg 82%
Vitamin B6 0.506mg 0.18mg 25%
Vitamin A 48µg 151µg 11%
Calcium 14mg 115mg 10%
Vitamin E 0.69mg 2.01mg 9%
Manganese 0.187mg 8%
Iron 1.03mg 1.64mg 8%
Fiber 1.5g 3.2g 7%
Copper 0.129mg 0.165mg 4%
Folate 23µg 12µg 3%
Vitamin B3 1.244mg 0.8mg 3%
Phosphorus 43mg 58mg 2%
Vitamin B2 0.086mg 0.11mg 2%
Protein 1.87g 2.86g 2%
Potassium 322mg 384mg 2%
Magnesium 23mg 32mg 2%
Choline 10.9mg 0.5mg 2%
Polyunsaturated fat 0.239g 0.038g 1%
Calories 40kcal 27kcal 1%
Vitamin B1 0.072mg 0.08mg 1%
Selenium 0.5µg 0.9µg 1%
Carbs 8.81g 4.67g 1%
Fats 0.44g 0.42g 0%
Net carbs 7.31g 1.47g N/A
Sugar 5.3g 1.32g N/A
Zinc 0.26mg 0.25mg 0%
Sodium 9mg 20mg 0%
Vitamin B5 0.201mg 0.21mg 0%
Saturated fat 0.042g 0.01g 0%
Monounsaturated fat 0.024g 0.092g 0%
Tryptophan 0.026mg 0%
Threonine 0.074mg 0%
Isoleucine 0.065mg 0%
Leucine 0.105mg 0%
Lysine 0.089mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.062mg 0%
Valine 0.084mg 0%
Histidine 0.041mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 9% 88%
Protein: 1.87 g
Fats: 0.44 g
Carbs: 8.81 g
Water: 88.02 g
Other: 0.86 g
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more CarbsCarbs +88.7%
Contains more ProteinProtein +52.9%
Contains more OtherOther +57%
~equal in Fats ~0.42g
~equal in Water ~90.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 8% 78%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.024 g
Polyunsaturated fat: Poly. Fat 0.239 g
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +528.9%
Contains less Sat. FatSaturated fat -76.2%
Contains more Mono. FatMonounsaturated fat +283.3%

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. Chili pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170106/nutrients
  2. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.