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Mustard vs Fenugreek - In-Depth Nutrition Comparison

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A recap on differences between Mustard and Fenugreek

  • Mustard is higher in Selenium, yet Fenugreek is higher in Iron, Copper, Fiber, Vitamin B6, Manganese, Magnesium, Phosphorus, and Vitamin B2.
  • Fenugreek covers your daily Iron needs 399% more than Mustard.
  • Mustard contains 16 times more Sodium than Fenugreek. While Mustard contains 1104mg of Sodium, Fenugreek contains only 67mg.

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

Infographic

Mustard vs Fenugreek infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +1982.6%
Contains more Calcium +179.4%
Contains more Potassium +406.6%
Contains more Magnesium +297.9%
Contains more Copper +1400%
Contains more Zinc +290.6%
Contains more Phosphorus +174.1%
Contains less Sodium -93.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 61% 19% 14% 35% 25% 18% 47% 144%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1258% 53% 68% 137% 370% 69% 127% 9%
Contains more Iron +1982.6%
Contains more Calcium +179.4%
Contains more Potassium +406.6%
Contains more Magnesium +297.9%
Contains more Copper +1400%
Contains more Zinc +290.6%
Contains more Phosphorus +174.1%
Contains less Sodium -93.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +81.7%
Contains more Vitamin C +900%
Contains more Vitamin B1 +81.9%
Contains more Vitamin B2 +422.9%
Contains more Vitamin B3 +190.3%
Contains more Vitamin B6 +757.1%
Contains more Folate +714.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 7% 8% 0% 45% 17% 11% 16% 17% 0% 4% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 4% 0% 0% 81% 85% 31% 0% 139% 0% 0% 43%
Contains more Vitamin A +81.7%
Contains more Vitamin C +900%
Contains more Vitamin B1 +81.9%
Contains more Vitamin B2 +422.9%
Contains more Vitamin B3 +190.3%
Contains more Vitamin B6 +757.1%
Contains more Folate +714.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Mustard
33
Fenugreek
Mineral Summary Score
45
Mustard
261
Fenugreek

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
22%
Mustard
138%
Fenugreek
Carbohydrates
6%
Mustard
58%
Fenugreek
Fats
15%
Mustard
30%
Fenugreek

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mustard Fenugreek
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Fenugreek
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Mustard Fenugreek Opinion
Calories 60 323 Fenugreek
Protein 3.74 23 Fenugreek
Fats 3.34 6.41 Fenugreek
Vitamin C 0.3 3 Fenugreek
Carbs 5.83 58.35 Fenugreek
Cholesterol 0 0
Vitamin D 0 0
Iron 1.61 33.53 Fenugreek
Calcium 63 176 Fenugreek
Potassium 152 770 Fenugreek
Magnesium 48 191 Fenugreek
Sugar 0.92 Fenugreek
Fiber 4 24.6 Fenugreek
Copper 0.074 1.11 Fenugreek
Zinc 0.64 2.5 Fenugreek
Starch 0.64 Mustard
Phosphorus 108 296 Fenugreek
Sodium 1104 67 Fenugreek
Vitamin A 109 60 Mustard
Vitamin E 0.36 Mustard
Vitamin D 0 0
Vitamin B1 0.177 0.322 Fenugreek
Vitamin B2 0.07 0.366 Fenugreek
Vitamin B3 0.565 1.64 Fenugreek
Vitamin B5 0.254 Mustard
Vitamin B6 0.07 0.6 Fenugreek
Vitamin B12 0 0
Vitamin K 1.4 Mustard
Folate 7 57 Fenugreek
Trans Fat 0.009 0 Fenugreek
Saturated Fat 0.214 1.46 Mustard
Monounsaturated Fat 2.182 Mustard
Polyunsaturated fat 0.774 Mustard
Tryptophan 0.009 0.391 Fenugreek
Threonine 0.167 0.898 Fenugreek
Isoleucine 0.146 1.241 Fenugreek
Leucine 0.292 1.757 Fenugreek
Lysine 0.264 1.684 Fenugreek
Methionine 0.076 0.338 Fenugreek
Phenylalanine 0.161 1.089 Fenugreek
Valine 0.189 1.102 Fenugreek
Histidine 0.119 0.668 Fenugreek
Fructose 0.23 Mustard

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/nutrients
  2. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.