Mustard vs. Fenugreek — In-Depth Nutrition Comparison

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A recap on the differences between mustard and fenugreek

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

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

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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.

Mustard

Fenugreek

Contains more SeleniumSelenium

+431.7%

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%

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.

Mustard

Fenugreek

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

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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