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  6. Mustard Greens Raw vs. Fenugreek

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

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How are mustard Greens Raw and fenugreek different?

  • Mustard Greens Raw are higher in vitamin C and vitamin A; however, fenugreek is richer in iron, copper, fiber, magnesium, phosphorus, vitamin B6, zinc, and vitamin B1.
  • Daily need coverage for iron for fenugreek is 399% higher.
  • Mustard Greens Raw contain 50 times more vitamin A than fenugreek. While mustard Greens Raw contain 3024IU of vitamin A, fenugreek contains only 60IU.
  • Fenugreek has a lower glycemic index (0) than mustard Greens Raw (32).

Mustard greens, raw and Spices, fenugreek seed are the varieties used in this article.

Infographic

Mustard Greens Raw vs Fenugreek 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
Contains less SodiumSodium -70.1%
Contains more MagnesiumMagnesium +496.9%
Contains more CalciumCalcium +53%
Contains more PotassiumPotassium +100.5%
Contains more IronIron +1944.5%
Contains more CopperCopper +572.7%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +410.3%
Contains more SeleniumSelenium +600%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
Contains more Vitamin CVitamin C +2233.3%
Contains more Vitamin AVitamin A +4933.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +302.5%
Contains more Vitamin B2Vitamin B2 +232.7%
Contains more Vitamin B3Vitamin B3 +105%
Contains more Vitamin B6Vitamin B6 +233.3%
Contains more FolateFolate +375%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Fenugreek DV% diff.
Iron 1.64mg 33.53mg 399%
Vitamin K 257.5µg 215%
Copper 0.165mg 1.11mg 105%
Fiber 3.2g 24.6g 86%
Vitamin C 70mg 3mg 74%
Manganese 1.228mg 53%
Protein 2.86g 23g 40%
Magnesium 32mg 191mg 38%
Phosphorus 58mg 296mg 34%
Vitamin B6 0.18mg 0.6mg 32%
Vitamin B1 0.08mg 0.322mg 20%
Vitamin B2 0.11mg 0.366mg 20%
Zinc 0.25mg 2.5mg 20%
Carbs 4.67g 58.35g 18%
Vitamin A 151µg 3µg 16%
Calories 27kcal 323kcal 15%
Vitamin E 2.01mg 13%
Potassium 384mg 770mg 11%
Folate 12µg 57µg 11%
Selenium 0.9µg 6.3µg 10%
Fats 0.42g 6.41g 9%
Saturated fat 0.01g 1.46g 7%
Calcium 115mg 176mg 6%
Vitamin B3 0.8mg 1.64mg 5%
Vitamin B5 0.21mg 4%
Sodium 20mg 67mg 2%
Net carbs 1.47g 33.75g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Monounsaturated fat 0.092g 0%
Polyunsaturated fat 0.038g 0%
Tryptophan 0.391mg 0%
Threonine 0.898mg 0%
Isoleucine 1.241mg 0%
Leucine 1.757mg 0%
Lysine 1.684mg 0%
Methionine 0.338mg 0%
Phenylalanine 1.089mg 0%
Valine 1.102mg 0%
Histidine 0.668mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
Contains more WaterWater +926%
Contains more ProteinProtein +704.2%
Contains more FatsFats +1426.2%
Contains more CarbsCarbs +1149.5%
Contains more OtherOther +151.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%

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