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  6. Ginger vs. Mustard Greens

Ginger vs. Mustard Greens — In-Depth Nutrition Comparison

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What are the differences between Ginger and Mustard Greens?

  • Ginger is higher in Copper, Potassium, Magnesium, and Choline, yet Mustard Greens is higher in Vitamin K, Vitamin A RAE, Vitamin C, Calcium, and Vitamin E .
  • Mustard Greens's daily need coverage for Vitamin K is 494% more.
  • Ginger has 72 times more Choline than Mustard Greens. While Ginger has 28.8mg of Choline, Mustard Greens has only 0.4mg.

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

Infographic

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

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.
Ginger
Ginger
4
:
6
Mustard Greens
Mustard Greens
Contains more Vitamin B3 +73.2%
Contains more Vitamin B5 +69.2%
Contains more Vitamin B6 +63.3%
Contains more Folate +22.2%
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%
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%
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%
Contains more Vitamin B3 +73.2%
Contains more Vitamin B5 +69.2%
Contains more Vitamin B6 +63.3%
Contains more Folate +22.2%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ginger Mustard Greens
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 Ginger Mustard Greens Opinion
Net carbs 15.77g 2.51g Ginger
Protein 1.82g 2.56g Mustard Greens
Fats 0.75g 0.47g Ginger
Carbs 17.77g 4.51g Ginger
Calories 80kcal 26kcal Ginger
Sugar 1.7g 1.41g Mustard Greens
Fiber 2g 2g
Calcium 16mg 118mg Mustard Greens
Iron 0.6mg 0.87mg Mustard Greens
Magnesium 43mg 13mg Ginger
Phosphorus 34mg 42mg Mustard Greens
Potassium 415mg 162mg Ginger
Sodium 13mg 9mg Mustard Greens
Zinc 0.34mg 0.22mg Ginger
Copper 0.226mg 0.146mg Ginger
Manganese 0.229mg Ginger
Selenium 0.7µg 0.6µg Ginger
Vitamin A 0IU 12370IU Mustard Greens
Vitamin A RAE 0µg 618µg Mustard Greens
Vitamin E 0.26mg 1.78mg Mustard Greens
Vitamin C 5mg 25.3mg Mustard Greens
Vitamin B1 0.025mg 0.041mg Mustard Greens
Vitamin B2 0.034mg 0.063mg Mustard Greens
Vitamin B3 0.75mg 0.433mg Ginger
Vitamin B5 0.203mg 0.12mg Ginger
Vitamin B6 0.16mg 0.098mg Ginger
Folate 11µg 9µg Ginger
Vitamin K 0.1µg 592.7µg 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 0.203g 0.012g Mustard Greens
Monounsaturated Fat 0.154g 0.11g Ginger
Polyunsaturated fat 0.154g 0.046g Ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger Mustard Greens
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
9%
Ginger
201%
Mustard Greens
Minerals Daily Need Coverage Score
23%
Ginger
17%
Mustard Greens

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