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  6. Cayenne pepper vs. Mustard Greens Raw

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

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Differences between cayenne pepper and mustard Greens Raw

  • Cayenne pepper is higher in vitamin A, vitamin E, vitamin B6, fiber, iron, vitamin B2, vitamin B3, potassium, and phosphorus; however, mustard Greens Raw are richer in vitamin K.
  • Cayenne pepper's daily need coverage for vitamin A is 772% higher.
  • Cayenne pepper has 15 times more vitamin E than mustard Greens Raw. While cayenne pepper has 29.83mg of vitamin E, mustard Greens Raw 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 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 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +375%
Contains more CalciumCalcium +28.7%
Contains more PotassiumPotassium +424.5%
Contains more IronIron +375.6%
Contains more CopperCopper +126.1%
Contains more ZincZinc +892%
Contains more PhosphorusPhosphorus +405.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +877.8%
Contains less SodiumSodium -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" 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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin AVitamin A +1278.1%
Contains more Vitamin EVitamin E +1384.1%
Contains more Vitamin B1Vitamin B1 +310%
Contains more Vitamin B2Vitamin B2 +735.5%
Contains more Vitamin B3Vitamin B3 +987.6%
Contains more Vitamin B6Vitamin B6 +1261.1%
Contains more FolateFolate +783.3%
Contains more CholineCholine +10200%
Contains more Vitamin KVitamin K +220.7%
~equal in Vitamin C ~70mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cayenne pepper Mustard Greens Raw DV% diff.
Vitamin A 2081µg 151µg 214%
Vitamin E 29.83mg 2.01mg 185%
Vitamin B6 2.45mg 0.18mg 175%
Vitamin K 80.3µg 257.5µg 148%
Fiber 27.2g 3.2g 96%
Manganese 2mg 87%
Iron 7.8mg 1.64mg 77%
Vitamin B2 0.919mg 0.11mg 62%
Polyunsaturated fat 8.37g 0.038g 56%
Vitamin B3 8.701mg 0.8mg 49%
Potassium 2014mg 384mg 48%
Phosphorus 293mg 58mg 34%
Magnesium 152mg 32mg 29%
Fats 17.27g 0.42g 26%
Folate 106µg 12µg 24%
Copper 0.373mg 0.165mg 23%
Vitamin B1 0.328mg 0.08mg 21%
Zinc 2.48mg 0.25mg 20%
Protein 12.01g 2.86g 18%
Carbs 56.63g 4.67g 17%
Saturated fat 3.26g 0.01g 15%
Calories 318kcal 27kcal 15%
Selenium 8.8µg 0.9µg 14%
Choline 51.5mg 0.5mg 9%
Vitamin C 76.4mg 70mg 7%
Monounsaturated fat 2.75g 0.092g 7%
Vitamin B5 0.21mg 4%
Calcium 148mg 115mg 3%
Net carbs 29.43g 1.47g N/A
Sugar 10.34g 1.32g N/A
Sodium 30mg 20mg 0%

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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +319.9%
Contains more FatsFats +4011.9%
Contains more CarbsCarbs +1112.6%
Contains more OtherOther +347.4%
Contains more WaterWater +1026.7%

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% 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 Mono. FatMonounsaturated fat +2889.1%
Contains more Poly. FatPolyunsaturated fat +21926.3%
Contains less Sat. FatSaturated fat -99.7%

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 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.