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Fenugreek vs. Mustard — In-Depth Nutrition Comparison

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A recap on differences between Fenugreek and Mustard

  • Fenugreek is higher in Iron, Copper, Fiber, Vitamin B6, Manganese, Magnesium, Phosphorus, and Vitamin B2, yet Mustard is higher in Selenium.
  • Fenugreek covers your daily Iron needs 399% more than Mustard.
  • Fenugreek contains 15 times more Copper than Mustard. While Fenugreek contains 1.11mg of Copper, Mustard contains only 0.074mg.
  • The amount of Sodium in Fenugreek is lower.

Food varieties used in this article are Spices, fenugreek seed and Mustard, prepared, yellow.

Infographic

Fenugreek vs Mustard 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 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more MagnesiumMagnesium +297.9%
Contains more CalciumCalcium +179.4%
Contains more PotassiumPotassium +406.6%
Contains more IronIron +1982.6%
Contains more CopperCopper +1400%
Contains more ZincZinc +290.6%
Contains more PhosphorusPhosphorus +174.1%
Contains less SodiumSodium -93.9%
Contains more ManganeseManganese +191%
Contains more SeleniumSelenium +431.7%

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.
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 10% 3.6% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
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 1% 6.5% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin B1Vitamin B1 +81.9%
Contains more Vitamin B2Vitamin B2 +422.9%
Contains more Vitamin B3Vitamin B3 +190.3%
Contains more Vitamin B6Vitamin B6 +757.1%
Contains more FolateFolate +714.3%
Contains more Vitamin AVitamin A +81.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +515%
Contains more FatsFats +91.9%
Contains more CarbsCarbs +900.9%
Contains more WaterWater +847.1%
~equal in Other ~3.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated Fat: Sat. Fat 1.46 g
Monounsaturated Fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
7% 69% 24%
Saturated Fat: Sat. Fat 0.214 g
Monounsaturated Fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains less Sat. FatSaturated Fat -85.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fenugreek Mustard
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Fenugreek Mustard Opinion
Calories 323kcal 60kcal Fenugreek
Protein 23g 3.74g Fenugreek
Fats 6.41g 3.34g Fenugreek
Vitamin C 3mg 0.3mg Fenugreek
Net carbs 33.75g 1.83g Fenugreek
Carbs 58.35g 5.83g Fenugreek
Magnesium 191mg 48mg Fenugreek
Calcium 176mg 63mg Fenugreek
Potassium 770mg 152mg Fenugreek
Iron 33.53mg 1.61mg Fenugreek
Sugar 0.92g Fenugreek
Fiber 24.6g 4g Fenugreek
Copper 1.11mg 0.074mg Fenugreek
Zinc 2.5mg 0.64mg Fenugreek
Starch 0.64g Mustard
Phosphorus 296mg 108mg Fenugreek
Sodium 67mg 1104mg Fenugreek
Vitamin A 60IU 109IU Mustard
Vitamin A RAE 3µg 5µg Mustard
Vitamin E 0.36mg Mustard
Manganese 1.228mg 0.422mg Fenugreek
Selenium 6.3µg 33.5µg Mustard
Vitamin B1 0.322mg 0.177mg Fenugreek
Vitamin B2 0.366mg 0.07mg Fenugreek
Vitamin B3 1.64mg 0.565mg Fenugreek
Vitamin B5 0.254mg Mustard
Vitamin B6 0.6mg 0.07mg Fenugreek
Vitamin K 1.4µg Mustard
Folate 57µg 7µg Fenugreek
Trans Fat 0g 0.009g Fenugreek
Choline 22.4mg Mustard
Saturated Fat 1.46g 0.214g Mustard
Monounsaturated Fat 2.182g Mustard
Polyunsaturated fat 0.774g Mustard
Tryptophan 0.391mg 0.009mg Fenugreek
Threonine 0.898mg 0.167mg Fenugreek
Isoleucine 1.241mg 0.146mg Fenugreek
Leucine 1.757mg 0.292mg Fenugreek
Lysine 1.684mg 0.264mg Fenugreek
Methionine 0.338mg 0.076mg Fenugreek
Phenylalanine 1.089mg 0.161mg Fenugreek
Valine 1.102mg 0.189mg Fenugreek
Histidine 0.668mg 0.119mg Fenugreek
Fructose 0.23g Mustard
Omega-3 - ALA 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard
Omega-6 - Eicosadienoic acid 0.01g Mustard
Omega-6 - Linoleic acid 0.358g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fenugreek Mustard
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
30%
Fenugreek
11%
Mustard
Minerals Daily Need Coverage Score
228%
Fenugreek
60%
Mustard

Comparison summary

Which food is lower in Saturated Fat?
Mustard
Mustard is lower in Saturated Fat (difference - 1.246g)
Which food is lower in Sugar?
Fenugreek
Fenugreek is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Fenugreek
Fenugreek contains less Sodium (difference - 1037mg)
Which food is lower in glycemic index?
Fenugreek
Fenugreek is lower in glycemic index (difference - 32)
Which food is cheaper?
Fenugreek
Fenugreek is cheaper (difference - $0.5)
Which food is richer in minerals?
Fenugreek
Fenugreek 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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/nutrients
  2. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.