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Cayenne pepper vs. Mustard Greens — In-Depth Nutrition Comparison

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Important differences between cayenne pepper and mustard Greens

  • Cayenne pepper has more vitamin A, vitamin E, vitamin B6, fiber, iron, vitamin B2, vitamin C, potassium, and vitamin B3; however, mustard Greens is richer in vitamin K.
  • Cayenne pepper's daily need coverage for vitamin A is 585% more.
  • Cayenne pepper contains 25 times more vitamin B6 than mustard Greens. Cayenne pepper contains 2.45mg of vitamin B6, while mustard Greens contains 0.098mg.

The food varieties used in the comparison are Spices, pepper, red or cayenne and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Cayenne pepper 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" 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 109% 44% 178% 293% 124% 68% 126% 3.9% 261% 48%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Contains more MagnesiumMagnesium +1069.2%
Contains more CalciumCalcium +25.4%
Contains more PotassiumPotassium +1143.2%
Contains more IronIron +796.6%
Contains more CopperCopper +155.5%
Contains more ZincZinc +1027.3%
Contains more PhosphorusPhosphorus +597.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1366.7%
Contains less SodiumSodium -70%

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 255% 694% 597% 0% 82% 212% 163% 0% 565% 0% 201% 80% 28%
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 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Contains more Vitamin CVitamin C +202%
Contains more Vitamin AVitamin A +236.7%
Contains more Vitamin EVitamin E +1575.8%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +1358.7%
Contains more Vitamin B3Vitamin B3 +1909.5%
Contains more Vitamin B6Vitamin B6 +2400%
Contains more FolateFolate +1077.8%
Contains more CholineCholine +12775%
Contains more Vitamin KVitamin K +638.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cayenne pepper Mustard Greens DV% diff.
Vitamin K 80.3µg 592.7µg 427%
Vitamin E 29.83mg 1.78mg 187%
Vitamin B6 2.45mg 0.098mg 181%
Vitamin A 2081µg 618µg 163%
Fiber 27.2g 2g 101%
Iron 7.8mg 0.87mg 87%
Manganese 2mg 87%
Vitamin B2 0.919mg 0.063mg 66%
Vitamin C 76.4mg 25.3mg 57%
Polyunsaturated fat 8.37g 0.046g 55%
Potassium 2014mg 162mg 54%
Vitamin B3 8.701mg 0.433mg 52%
Phosphorus 293mg 42mg 36%
Magnesium 152mg 13mg 33%
Fats 17.27g 0.47g 26%
Copper 0.373mg 0.146mg 25%
Folate 106µg 9µg 24%
Vitamin B1 0.328mg 0.041mg 24%
Zinc 2.48mg 0.22mg 21%
Protein 12.01g 2.56g 19%
Carbs 56.63g 4.51g 17%
Saturated fat 3.26g 0.012g 15%
Calories 318kcal 26kcal 15%
Selenium 8.8µg 0.6µg 15%
Choline 51.5mg 0.4mg 9%
Monounsaturated fat 2.75g 0.11g 7%
Calcium 148mg 118mg 3%
Vitamin B5 0.12mg 2%
Sodium 30mg 9mg 1%
Net carbs 29.43g 2.51g N/A
Sugar 10.34g 1.41g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 17% 57% 8% 6%
Protein: 12.01 g
Fats: 17.27 g
Carbs: 56.63 g
Water: 8.05 g
Other: 6.04 g
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more ProteinProtein +369.1%
Contains more FatsFats +3574.5%
Contains more CarbsCarbs +1155.7%
Contains more OtherOther +788.2%
Contains more WaterWater +1040.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 19% 58%
Saturated fat: Sat. Fat 3.26 g
Monounsaturated fat: Mono. Fat 2.75 g
Polyunsaturated fat: Poly. Fat 8.37 g
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
Contains more Mono. FatMonounsaturated fat +2400%
Contains more Poly. FatPolyunsaturated fat +18095.7%
Contains less Sat. FatSaturated fat -99.6%

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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. Cayenne pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170932/nutrients
  2. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.