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  6. Mustard Greens vs. Ginger

Mustard Greens vs. Ginger — In-Depth Nutrition Comparison

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What are the differences between Mustard Greens and Ginger?

  • Mustard Greens is higher in Vitamin K, Vitamin A RAE, Vitamin C, Calcium, and Vitamin E , yet Ginger is higher in Copper, Potassium, Magnesium, and Choline.
  • Mustard Greens's daily need coverage for Vitamin K is 494% more.

We used Mustard greens, cooked, boiled, drained, without salt and Ginger root, raw types in this article.

Infographic

Mustard Greens vs Ginger 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.
Mustard Greens
Mustard Greens
4
:
6
Ginger
Ginger
Contains more Calcium +637.5%
Contains more Iron +45%
Contains more Phosphorus +23.5%
Contains less Sodium -30.8%
Contains more Magnesium +230.8%
Contains more Potassium +156.2%
Contains more Zinc +54.5%
Contains more Copper +54.8%
Contains more Selenium +16.7%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Ginger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Contains more Calcium +637.5%
Contains more Iron +45%
Contains more Phosphorus +23.5%
Contains less Sodium -30.8%
Contains more Magnesium +230.8%
Contains more Potassium +156.2%
Contains more Zinc +54.5%
Contains more Copper +54.8%
Contains more Selenium +16.7%

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.
Mustard Greens
Mustard Greens
6
:
4
Ginger
Ginger
Contains more Vitamin A +∞%
Contains more Vitamin E +584.6%
Contains more Vitamin C +406%
Contains more Vitamin B1 +64%
Contains more Vitamin B2 +85.3%
Contains more Vitamin K +592600%
Contains more Vitamin B3 +73.2%
Contains more Vitamin B5 +69.2%
Contains more Vitamin B6 +63.3%
Contains more Folate +22.2%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Ginger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +584.6%
Contains more Vitamin C +406%
Contains more Vitamin B1 +64%
Contains more Vitamin B2 +85.3%
Contains more Vitamin K +592600%
Contains more Vitamin B3 +73.2%
Contains more Vitamin B5 +69.2%
Contains more Vitamin B6 +63.3%
Contains more Folate +22.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
3
Ginger
Ginger
Contains more Protein +40.7%
Contains more Water +16.3%
Contains more Fats +59.6%
Contains more Carbs +294%
Contains more Other +13.2%
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Ginger
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more Protein +40.7%
Contains more Water +16.3%
Contains more Fats +59.6%
Contains more Carbs +294%
Contains more Other +13.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
1
:
2
Ginger
Ginger
Contains less Saturated Fat -94.1%
Contains more Monounsaturated Fat +40%
Contains more Polyunsaturated fat +234.8%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Ginger
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
Contains less Saturated Fat -94.1%
Contains more Monounsaturated Fat +40%
Contains more Polyunsaturated fat +234.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Ginger
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Ginger Opinion
Net carbs 2.51g 15.77g Ginger
Protein 2.56g 1.82g Mustard Greens
Fats 0.47g 0.75g Ginger
Carbs 4.51g 17.77g Ginger
Calories 26kcal 80kcal Ginger
Sugar 1.41g 1.7g Mustard Greens
Fiber 2g 2g
Calcium 118mg 16mg Mustard Greens
Iron 0.87mg 0.6mg Mustard Greens
Magnesium 13mg 43mg Ginger
Phosphorus 42mg 34mg Mustard Greens
Potassium 162mg 415mg Ginger
Sodium 9mg 13mg Mustard Greens
Zinc 0.22mg 0.34mg Ginger
Copper 0.146mg 0.226mg Ginger
Manganese 0.229mg Ginger
Selenium 0.6µg 0.7µg Ginger
Vitamin A 12370IU 0IU Mustard Greens
Vitamin A RAE 618µg 0µg Mustard Greens
Vitamin E 1.78mg 0.26mg Mustard Greens
Vitamin C 25.3mg 5mg Mustard Greens
Vitamin B1 0.041mg 0.025mg Mustard Greens
Vitamin B2 0.063mg 0.034mg Mustard Greens
Vitamin B3 0.433mg 0.75mg Ginger
Vitamin B5 0.12mg 0.203mg Ginger
Vitamin B6 0.098mg 0.16mg Ginger
Folate 9µg 11µg Ginger
Vitamin K 592.7µg 0.1µg Mustard Greens
Tryptophan 0.012mg Ginger
Threonine 0.036mg Ginger
Isoleucine 0.051mg Ginger
Leucine 0.074mg Ginger
Lysine 0.057mg Ginger
Methionine 0.013mg Ginger
Phenylalanine 0.045mg Ginger
Valine 0.073mg Ginger
Histidine 0.03mg Ginger
Saturated Fat 0.012g 0.203g Mustard Greens
Monounsaturated Fat 0.11g 0.154g Ginger
Polyunsaturated fat 0.046g 0.154g Ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Ginger
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
201%
Mustard Greens
9%
Ginger
Minerals Daily Need Coverage Score
17%
Mustard Greens
23%
Ginger

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.191g)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 22)
Which food is cheaper?
Ginger
Ginger is cheaper (difference - $0.9)
Which food is richer in minerals?
Ginger
Ginger is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/nutrients
  2. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.