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Jalapeño vs Mustard Greens - In-Depth Nutrition Comparison

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How are Jalapeño and Mustard Greens different?

  • Jalapeño is higher in Vitamin C, Vitamin B6, and Vitamin E , however Mustard Greens are richer in Vitamin K, Iron, Copper, Vitamin A RAE, and Calcium.
  • Daily need coverage for Vitamin K from Mustard Greens is 199% higher.
  • Jalapeño contains 2 times more Vitamin B6 than Mustard Greens. While Jalapeño contains 0.419mg of Vitamin B6, Mustard Greens contain only 0.18mg.

Peppers, jalapeno, raw and Mustard greens, raw are the varieties used in this article.

Infographic

Jalapeño vs Mustard Greens 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 -85%
Contains more Calcium +858.3%
Contains more Iron +556%
Contains more Magnesium +113.3%
Contains more Phosphorus +123.1%
Contains more Potassium +54.8%
Contains more Zinc +78.6%
Contains more Copper +258.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 10% 11% 12% 22% 1% 4% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Contains less Sodium -85%
Contains more Calcium +858.3%
Contains more Iron +556%
Contains more Magnesium +113.3%
Contains more Phosphorus +123.1%
Contains more Potassium +54.8%
Contains more Zinc +78.6%
Contains more Copper +258.7%

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 E +78.1%
Contains more Vitamin C +69.4%
Contains more Vitamin B3 +60%
Contains more Vitamin B5 +50%
Contains more Vitamin B6 +132.8%
Contains more Folate +125%
Contains more Vitamin A +180.5%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +57.1%
Contains more Vitamin K +1291.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 72% 0% 396% 10% 17% 24% 19% 97% 21% 0% 47%
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%
Contains more Vitamin E +78.1%
Contains more Vitamin C +69.4%
Contains more Vitamin B3 +60%
Contains more Vitamin B5 +50%
Contains more Vitamin B6 +132.8%
Contains more Folate +125%
Contains more Vitamin A +180.5%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +57.1%
Contains more Vitamin K +1291.9%

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.
Jalapeño Mustard Greens
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 Jalapeño Mustard Greens Opinion
Net carbs 3.7g 1.47g Jalapeño
Protein 0.91g 2.86g Mustard Greens
Fats 0.37g 0.42g Mustard Greens
Carbs 6.5g 4.67g Jalapeño
Calories 29kcal 27kcal Jalapeño
Starch g g
Fructose 2.63g g Jalapeño
Sugar 4.12g 1.32g Mustard Greens
Fiber 2.8g 3.2g Mustard Greens
Calcium 12mg 115mg Mustard Greens
Iron 0.25mg 1.64mg Mustard Greens
Magnesium 15mg 32mg Mustard Greens
Phosphorus 26mg 58mg Mustard Greens
Potassium 248mg 384mg Mustard Greens
Sodium 3mg 20mg Jalapeño
Zinc 0.14mg 0.25mg Mustard Greens
Copper 0.046mg 0.165mg Mustard Greens
Vitamin A 1078IU 3024IU Mustard Greens
Vitamin E 3.58mg 2.01mg Jalapeño
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 118.6mg 70mg Jalapeño
Vitamin B1 0.04mg 0.08mg Mustard Greens
Vitamin B2 0.07mg 0.11mg Mustard Greens
Vitamin B3 1.28mg 0.8mg Jalapeño
Vitamin B5 0.315mg 0.21mg Jalapeño
Vitamin B6 0.419mg 0.18mg Jalapeño
Folate 27µg 12µg Jalapeño
Vitamin B12 0µg 0µg
Vitamin K 18.5µg 257.5µg 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 0g
Saturated Fat 0.092g 0.01g Mustard Greens
Monounsaturated Fat 0.029g 0.092g Mustard Greens
Polyunsaturated fat 0.112g 0.038g Jalapeño

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jalapeño Mustard Greens
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
64
Jalapeño
102
Mustard Greens
Mineral Summary Score
10
Jalapeño
30
Mustard Greens

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
5%
Jalapeño
17%
Mustard Greens
Carbohydrates
7%
Jalapeño
5%
Mustard Greens
Fats
2%
Jalapeño
2%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 2.8g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.082g)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food contains less Sodium?
Jalapeño
Jalapeño contains less Sodium (difference - 17mg)
Which food is cheaper?
Jalapeño
Jalapeño is cheaper (difference - $0.6)
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

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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/nutrients
  2. Mustard Greens - 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.