Fenugreek vs. Mustard — In-Depth Nutrition Comparison

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A recap on the differences between fenugreek and mustard

Fenugreek is higher in iron, copper, fiber, protein, vitamin B6, manganese, magnesium, and phosphorus, 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.
The glycemic index of fenugreek is lower.

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

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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.

Fenugreek

Mustard

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

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.

Fenugreek

Mustard

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	+66.7%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	33.53mg	1.61mg	399%
Copper	1.11mg	0.074mg	115%
Fiber	24.6g	4g	82%
Selenium	6.3µg	33.5µg	49%
Sodium	67mg	1104mg	45%
Vitamin B6	0.6mg	0.07mg	41%
Protein	23g	3.74g	39%
Manganese	1.228mg	0.422mg	35%
Magnesium	191mg	48mg	34%
Phosphorus	296mg	108mg	27%
Vitamin B2	0.366mg	0.07mg	23%
Omega-3 (ALA)		0.373g	23%
Carbs	58.35g	5.83g	18%
Potassium	770mg	152mg	18%
Zinc	2.5mg	0.64mg	17%
Calories	323kcal	60kcal	13%
Folate	57µg	7µg	13%
Vitamin B1	0.322mg	0.177mg	12%
Calcium	176mg	63mg	11%
Vitamin B3	1.64mg	0.565mg	7%
Saturated fat	1.46g	0.214g	6%
Fats	6.41g	3.34g	5%
Vitamin B5		0.254mg	5%
Monounsaturated fat		2.182g	5%
Polyunsaturated fat		0.774g	5%
Choline		22.4mg	4%
Vitamin C	3mg	0.3mg	3%
Vitamin E		0.36mg	2%
Omega-6 (Linoleic acid)		0.358g	2%
Vitamin K		1.4µg	1%
Protein per 100 calories	7.1g	6.2g	N/A
Calories per 10 g protein	140kcal	160kcal	N/A
Weight per 100 calories	31g	167g	N/A
Unsaturated / Saturated Fat ratio	0	14	N/A
Net carbs	33.75g	1.83g	N/A
Sugar		0.92g	N/A
Starch		0.64g	0%
Vitamin A	3µg	5µg	0%
Trans fat	0g	0.009g	N/A
Tryptophan	0.391mg	0.009mg	0%
Threonine	0.898mg	0.167mg	0%
Isoleucine	1.241mg	0.146mg	0%
Leucine	1.757mg	0.292mg	0%
Lysine	1.684mg	0.264mg	0%
Methionine	0.338mg	0.076mg	0%
Phenylalanine	1.089mg	0.161mg	0%
Valine	1.102mg	0.189mg	0%
Histidine	0.668mg	0.119mg	0%
Fructose		0.23g	0%
Omega-3 (Eicosatrienoic acid)		0.018g	N/A
Omega-6 (Eicosadienoic acid)		0.01g	N/A