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  6. Mustard Greens Raw vs. Ginger

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

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

  • Mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, iron, vitamin E, calcium, and vitamin B2, yet ginger is richer in copper and choline.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% higher.
  • Ginger has a lower glycemic index than mustard Greens Raw.

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

Infographic

Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
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%
Contains more CalciumCalcium +618.8%
Contains more IronIron +173.3%
Contains more PhosphorusPhosphorus +70.6%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +34.4%
Contains more CopperCopper +37%
Contains more ZincZinc +36%
Contains less SodiumSodium -35%
~equal in Potassium ~415mg

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%
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%
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%
Contains more CholineCholine +5660%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.75mg
~equal in Vitamin B5 ~0.203mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~11µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Ginger DV% diff.
Vitamin K 257.5µg 0.1µg 215%
Vitamin C 70mg 5mg 72%
Vitamin A 151µg 0µg 17%
Iron 1.64mg 0.6mg 13%
Vitamin E 2.01mg 0.26mg 12%
Calcium 115mg 16mg 10%
Manganese 0.229mg 10%
Copper 0.165mg 0.226mg 7%
Vitamin B2 0.11mg 0.034mg 6%
Vitamin B1 0.08mg 0.025mg 5%
Choline 0.5mg 28.8mg 5%
Fiber 3.2g 2g 5%
Carbs 4.67g 17.77g 4%
Calories 27kcal 80kcal 3%
Phosphorus 58mg 34mg 3%
Magnesium 32mg 43mg 3%
Protein 2.86g 1.82g 2%
Vitamin B6 0.18mg 0.16mg 2%
Polyunsaturated fat 0.038g 0.154g 1%
Saturated fat 0.01g 0.203g 1%
Fats 0.42g 0.75g 1%
Zinc 0.25mg 0.34mg 1%
Potassium 384mg 415mg 1%
Net carbs 1.47g 15.77g N/A
Sugar 1.32g 1.7g N/A
Sodium 20mg 13mg 0%
Selenium 0.9µg 0.7µg 0%
Vitamin B3 0.8mg 0.75mg 0%
Vitamin B5 0.21mg 0.203mg 0%
Folate 12µg 11µg 0%
Monounsaturated fat 0.092g 0.154g 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
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
Contains more ProteinProtein +57.1%
Contains more WaterWater +15%
Contains more OtherOther +75.3%
Contains more FatsFats +78.6%
Contains more CarbsCarbs +280.5%

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
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
Contains less Sat. FatSaturated fat -95.1%
Contains more Mono. FatMonounsaturated fat +67.4%
Contains more Poly. FatPolyunsaturated fat +305.3%

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. 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.