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  6. Ginger vs. Mustard Greens Raw

Ginger vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the main differences between ginger and mustard Greens Raw?

  • Ginger is richer in copper and choline, yet mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, iron, vitamin E, calcium, and vitamin B2.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% higher.
  • Ginger has 58 times more choline than mustard Greens Raw. Ginger has 28.8mg of choline, while mustard Greens Raw have 0.5mg.
  • Ginger has a lower glycemic index than mustard Greens Raw.

We used Ginger root, raw and Mustard greens, raw types in this comparison.

Infographic

Ginger vs Mustard Greens Raw 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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
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%
Contains more MagnesiumMagnesium +34.4%
Contains more CopperCopper +37%
Contains more ZincZinc +36%
Contains less SodiumSodium -35%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +618.8%
Contains more IronIron +173.3%
Contains more PhosphorusPhosphorus +70.6%
Contains more SeleniumSelenium +28.6%
~equal in Potassium ~384mg

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
1
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more CholineCholine +5660%
Contains more Vitamin CVitamin C +1300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +673.1%
Contains more Vitamin B1Vitamin B1 +220%
Contains more Vitamin B2Vitamin B2 +223.5%
Contains more Vitamin B6Vitamin B6 +12.5%
Contains more Vitamin KVitamin K +257400%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.8mg
~equal in Vitamin B5 ~0.21mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Ginger Mustard Greens Raw DV% diff.
Vitamin K 0.1µg 257.5µg 215%
Vitamin C 5mg 70mg 72%
Vitamin A 0µg 151µg 17%
Iron 0.6mg 1.64mg 13%
Vitamin E 0.26mg 2.01mg 12%
Calcium 16mg 115mg 10%
Manganese 0.229mg 10%
Copper 0.226mg 0.165mg 7%
Vitamin B2 0.034mg 0.11mg 6%
Vitamin B1 0.025mg 0.08mg 5%
Choline 28.8mg 0.5mg 5%
Fiber 2g 3.2g 5%
Carbs 17.77g 4.67g 4%
Calories 80kcal 27kcal 3%
Phosphorus 34mg 58mg 3%
Magnesium 43mg 32mg 3%
Protein 1.82g 2.86g 2%
Vitamin B6 0.16mg 0.18mg 2%
Polyunsaturated fat 0.154g 0.038g 1%
Saturated fat 0.203g 0.01g 1%
Fats 0.75g 0.42g 1%
Zinc 0.34mg 0.25mg 1%
Potassium 415mg 384mg 1%
Net carbs 15.77g 1.47g N/A
Sugar 1.7g 1.32g N/A
Sodium 13mg 20mg 0%
Selenium 0.7µg 0.9µg 0%
Vitamin B3 0.75mg 0.8mg 0%
Vitamin B5 0.203mg 0.21mg 0%
Folate 11µg 12µg 0%
Monounsaturated fat 0.154g 0.092g 0%
Tryptophan 0.012mg 0%
Threonine 0.036mg 0%
Isoleucine 0.051mg 0%
Leucine 0.074mg 0%
Lysine 0.057mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.045mg 0%
Valine 0.073mg 0%
Histidine 0.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
2
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more FatsFats +78.6%
Contains more CarbsCarbs +280.5%
Contains more ProteinProtein +57.1%
Contains more WaterWater +15%
Contains more OtherOther +75.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
2
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +67.4%
Contains more Poly. FatPolyunsaturated fat +305.3%
Contains less Sat. FatSaturated fat -95.1%

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 Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.