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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 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.

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

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 C +69.4%
Contains more Vitamin E +78.1%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 396% 65% 72% 0% 10% 17% 24% 19% 97% 0% 47% 21%
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%
Contains more Vitamin C +69.4%
Contains more Vitamin E +78.1%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
5%
Jalapeño
17%
Mustard Greens
Carbohydrates
7%
Jalapeño
5%
Mustard Greens
Fats
2%
Jalapeño
2%
Mustard Greens

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Jalapeño Mustard Greens
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 contains less Sugars?
Mustard Greens
Mustard Greens contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Jalapeño Mustard Greens Opinion
Calories 29 27 Jalapeño
Protein 0.91 2.86 Mustard Greens
Fats 0.37 0.42 Mustard Greens
Vitamin C 118.6 70 Jalapeño
Carbs 6.5 4.67 Jalapeño
Cholesterol 0 0
Vitamin D 0 0
Iron 0.25 1.64 Mustard Greens
Calcium 12 115 Mustard Greens
Potassium 248 384 Mustard Greens
Magnesium 15 32 Mustard Greens
Sugars 4.12 1.32 Mustard Greens
Fiber 2.8 3.2 Mustard Greens
Copper 0.046 0.165 Mustard Greens
Zinc 0.14 0.25 Mustard Greens
Starch
Phosphorus 26 58 Mustard Greens
Sodium 3 20 Jalapeño
Vitamin A 1078 3024 Mustard Greens
Vitamin E 3.58 2.01 Jalapeño
Vitamin D 0 0
Vitamin B1 0.04 0.08 Mustard Greens
Vitamin B2 0.07 0.11 Mustard Greens
Vitamin B3 1.28 0.8 Jalapeño
Vitamin B5 0.315 0.21 Jalapeño
Vitamin B6 0.419 0.18 Jalapeño
Vitamin B12 0 0
Vitamin K 18.5 257.5 Mustard Greens
Folate 27 12 Jalapeño
Trans Fat 0 0
Saturated Fat 0.092 0.01 Mustard Greens
Monounsaturated Fat 0.029 0.092 Mustard Greens
Polyunsaturated fat 0.112 0.038 Jalapeño
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose 2.63 Jalapeño

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 of 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.