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  6. Mustard vs. Ginger

Mustard vs. Ginger — In-Depth Nutrition Comparison

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Important differences between mustard and ginger

  • Mustard has more selenium, vitamin B1, iron, phosphorus, manganese, and fiber; however, ginger has more copper, potassium, and vitamin B6.
  • Mustard's daily need coverage for selenium is 60% more.
  • Mustard has 85 times more sodium than ginger. Mustard has 1104mg of sodium, while ginger has 13mg.
  • Mustard has a higher glycemic index than ginger.

The food varieties used in the comparison are Mustard, prepared, yellow and Ginger root, raw.

Infographic

Mustard vs Ginger 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Ginger
Ginger
3
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%
Contains more MagnesiumMagnesium +11.6%
Contains more CalciumCalcium +293.8%
Contains more IronIron +168.3%
Contains more ZincZinc +88.2%
Contains more PhosphorusPhosphorus +217.6%
Contains more ManganeseManganese +84.3%
Contains more SeleniumSelenium +4685.7%
Contains more PotassiumPotassium +173%
Contains more CopperCopper +205.4%
Contains less SodiumSodium -98.8%

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.
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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Ginger
Ginger
5
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +38.5%
Contains more Vitamin B1Vitamin B1 +608%
Contains more Vitamin B2Vitamin B2 +105.9%
Contains more Vitamin B5Vitamin B5 +25.1%
Contains more Vitamin KVitamin K +1300%
Contains more Vitamin CVitamin C +1566.7%
Contains more Vitamin B3Vitamin B3 +32.7%
Contains more Vitamin B6Vitamin B6 +128.6%
Contains more FolateFolate +57.1%
Contains more CholineCholine +28.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Ginger DV% diff.
Selenium 33.5µg 0.7µg 60%
Sodium 1104mg 13mg 47%
Copper 0.074mg 0.226mg 17%
Iron 1.61mg 0.6mg 13%
Vitamin B1 0.177mg 0.025mg 13%
Phosphorus 108mg 34mg 11%
Manganese 0.422mg 0.229mg 8%
Fiber 4g 2g 8%
Potassium 152mg 415mg 8%
Vitamin B6 0.07mg 0.16mg 7%
Calcium 63mg 16mg 5%
Monounsaturated fat 2.182g 0.154g 5%
Vitamin C 0.3mg 5mg 5%
Protein 3.74g 1.82g 4%
Carbs 5.83g 17.77g 4%
Polyunsaturated fat 0.774g 0.154g 4%
Fats 3.34g 0.75g 4%
Vitamin B2 0.07mg 0.034mg 3%
Zinc 0.64mg 0.34mg 3%
Vitamin K 1.4µg 0.1µg 1%
Folate 7µg 11µg 1%
Choline 22.4mg 28.8mg 1%
Calories 60kcal 80kcal 1%
Vitamin B3 0.565mg 0.75mg 1%
Vitamin B5 0.254mg 0.203mg 1%
Vitamin E 0.36mg 0.26mg 1%
Vitamin A 5µg 0µg 1%
Magnesium 48mg 43mg 1%
Net carbs 1.83g 15.77g N/A
Sugar 0.92g 1.7g N/A
Starch 0.64g 0%
Trans fat 0.009g 0g N/A
Saturated fat 0.214g 0.203g 0%
Tryptophan 0.009mg 0.012mg 0%
Threonine 0.167mg 0.036mg 0%
Isoleucine 0.146mg 0.051mg 0%
Leucine 0.292mg 0.074mg 0%
Lysine 0.264mg 0.057mg 0%
Methionine 0.076mg 0.013mg 0%
Phenylalanine 0.161mg 0.045mg 0%
Valine 0.189mg 0.073mg 0%
Histidine 0.119mg 0.03mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Ginger
Ginger
1
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more ProteinProtein +105.5%
Contains more FatsFats +345.3%
Contains more OtherOther +337.7%
Contains more CarbsCarbs +204.8%
~equal in Water ~78.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Ginger
Ginger
1
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
Contains more Mono. FatMonounsaturated fat +1316.9%
Contains more Poly. FatPolyunsaturated fat +402.6%
~equal in Saturated fat ~0.203g

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/nutrients
  2. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.