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Cayenne pepper vs Mustard Greens - In-Depth Nutrition Comparison

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Differences between Cayenne pepper and Mustard Greens

  • Cayenne pepper is higher in Vitamin A, Vitamin E , Vitamin B6, Fiber, Iron, Vitamin B2, Vitamin B3, Potassium, and Phosphorus, however Mustard Greens are richer in Vitamin K.
  • Cayenne pepper's daily need coverage for Vitamin A is 214% higher.
  • Cayenne pepper has 15 times more Vitamin E than Mustard Greens. While Cayenne pepper has 29.83mg of Vitamin E , Mustard Greens have only 2.01mg.

The food types used in this comparison are Spices, pepper, red or cayenne and Mustard greens, raw.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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%
Contains less Sodium -33.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 293% 45% 178% 109% 125% 68% 126% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 35% 34% 23% 56% 7% 25% 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%
Contains less Sodium -33.3%

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 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%
Contains more Vitamin K +220.7%
Equal in Vitamin C - 70
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%
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 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%
Contains more Vitamin K +220.7%
Equal in Vitamin C - 70

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
388
Cayenne pepper
102
Mustard Greens
Mineral Summary Score
118
Cayenne pepper
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
72%
Cayenne pepper
17%
Mustard Greens
Carbohydrates
57%
Cayenne pepper
5%
Mustard Greens
Fats
80%
Cayenne pepper
2%
Mustard Greens

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