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  6. Mustard Greens Raw vs. Chili pepper

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

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How are mustard Greens Raw and chili pepper different?

  • Mustard Greens Raw are higher in vitamin K, vitamin A, calcium, vitamin E, iron, and fiber; however, chili pepper is richer in vitamin C and vitamin B6.
  • Daily need coverage for vitamin K for mustard Greens Raw is 203% higher.
  • Mustard Greens Raw contain 8 times more calcium than chili pepper. While mustard Greens Raw contain 115mg of calcium, chili pepper contains only 14mg.
  • Mustard Greens Raw have a lower glycemic index (32) than chili pepper (45).

Mustard greens, raw and Peppers, hot chili, red, raw are the varieties used in this article.

Infographic

Mustard Greens Raw vs Chili pepper infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.2% 28% 39% 43% 7.1% 18% 1.2% 24% 2.7%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +721.4%
Contains more PotassiumPotassium +19.3%
Contains more IronIron +59.2%
Contains more CopperCopper +27.9%
Contains more PhosphorusPhosphorus +34.9%
Contains more SeleniumSelenium +80%
Contains less SodiumSodium -55%
Contains more ManganeseManganese +∞%
~equal in Zinc ~0.26mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 233% 0% 50% 40% 20% 25% 15% 13% 42% 0% 644% 9%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 479% 0% 16% 14% 18% 20% 23% 12% 117% 0% 35% 17%
Contains more Vitamin AVitamin A +214.6%
Contains more Vitamin EVitamin E +191.3%
Contains more Vitamin B2Vitamin B2 +27.9%
Contains more Vitamin KVitamin K +1739.3%
Contains more Vitamin CVitamin C +105.3%
Contains more Vitamin B3Vitamin B3 +55.5%
Contains more Vitamin B6Vitamin B6 +181.1%
Contains more FolateFolate +91.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.072mg
~equal in Vitamin B5 ~0.201mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Chili pepper DV% diff.
Vitamin K 257.5µg 14µg 203%
Vitamin C 70mg 143.7mg 82%
Vitamin B6 0.18mg 0.506mg 25%
Vitamin A 151µg 48µg 11%
Calcium 115mg 14mg 10%
Vitamin E 2.01mg 0.69mg 9%
Iron 1.64mg 1.03mg 8%
Manganese 0.187mg 8%
Fiber 3.2g 1.5g 7%
Copper 0.165mg 0.129mg 4%
Vitamin B3 0.8mg 1.244mg 3%
Folate 12µg 23µg 3%
Protein 2.86g 1.87g 2%
Magnesium 32mg 23mg 2%
Potassium 384mg 322mg 2%
Phosphorus 58mg 43mg 2%
Vitamin B2 0.11mg 0.086mg 2%
Choline 0.5mg 10.9mg 2%
Calories 27kcal 40kcal 1%
Carbs 4.67g 8.81g 1%
Selenium 0.9µg 0.5µg 1%
Vitamin B1 0.08mg 0.072mg 1%
Polyunsaturated fat 0.038g 0.239g 1%
Protein per 100 calories 11g 4.7g N/A
Calories per 10 g protein 94kcal 214kcal N/A
Weight per 100 calories 370g 250g N/A
Fats 0.42g 0.44g 0%
Net carbs 1.47g 7.31g N/A
Sugar 1.32g 5.3g N/A
Zinc 0.25mg 0.26mg 0%
Sodium 20mg 9mg 0%
Vitamin B5 0.21mg 0.201mg 0%
Saturated fat 0.01g 0.042g 0%
Monounsaturated fat 0.092g 0.024g 0%
Tryptophan 0.026mg 0%
Threonine 0.074mg 0%
Isoleucine 0.065mg 0%
Leucine 0.105mg 0%
Lysine 0.089mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.062mg 0%
Valine 0.084mg 0%
Histidine 0.041mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
2% 9% 88%
Protein: 1.87 g
Fats: 0.44 g
Carbs: 8.81 g
Water: 88.02 g
Other: 0.86 g
Contains more ProteinProtein +52.9%
Contains more CarbsCarbs +88.7%
~equal in Fats ~0.44g
~equal in Water ~88.02g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
14% 8% 78%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.024 g
Polyunsaturated fat: Poly. Fat 0.239 g
Contains less Sat. FatSaturated fat -76.2%
Contains more Mono. FatMonounsaturated fat +283.3%
Contains more Poly. FatPolyunsaturated fat +528.9%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients
  2. Chili pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170106/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.