Ginger vs. Yellow Mustard
Nutrition comparison of Ginger and Yellow Mustard
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ginger
versus
yellow mustard
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ginger and yellow mustard:
- Both ginger and yellow mustard are high in calcium and dietary fiber.
- Ginger is a great source of protein.
- Ginger is an excellent source of iron and potassium.
- Yellow mustard has 11.1 times less saturated fat than ginger.
- Yellow mustard has more thiamin, however, ginger contains more riboflavin, niacin and Vitamin B6.
USDA sources for nutritional information: Ginger (Spices, ginger, ground) and Yellow Mustard (Mustard, prepared, yellow) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ginger is high in calories and yellow mustard has 82% less calories than ginger - ginger has 335 calories per 100 grams and yellow mustard has 60 calories.
For macronutrient ratios, ginger is lighter in protein, much heavier in carbs and much lighter in fat compared to yellow mustard per calorie. Ginger has a macronutrient ratio of 12:75:13 and for yellow mustard, 21:32:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ginger | Yellow Mustard | |
|---|---|---|
| Protein | 12% | 21% |
| Carbohydrates | 75% | 32% |
| Fat | 13% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and yellow mustard has 92% less carbohydrates than ginger - ginger has 71.6g of total carbs per 100 grams and yellow mustard has 5.8g of carbohydrates.
dietary fiber
Both ginger and yellow mustard are high in dietary fiber. Ginger has 253% more dietary fiber than yellow mustard - ginger has 14.1g of dietary fiber per 100 grams and yellow mustard has 4g of dietary fiber.
sugar
Ginger and yellow mustard contain similar amounts of sugar - ginger has 3.4g of sugar per 100 grams and yellow mustard has 0.92g of sugar.
Protein
protein
Ginger is a great source of protein and it has 140% more protein than yellow mustard - ginger has 9g of protein per 100 grams and yellow mustard has 3.7g of protein.
Fat
saturated fat
Yellow mustard has 11.1 times less saturated fat than ginger - ginger has 2.6g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.
trans fat
Both yellow mustard and ginger are low in trans fat - yellow mustard has 0.01g of trans fat per 100 grams and ginger does not contain significant amounts.
Vitamins
Vitamin C
Ginger and yellow mustard contain similar amounts of Vitamin C - ginger has 0.7mg of Vitamin C per 100 grams and yellow mustard has 0.3mg of Vitamin C.
Vitamin A
Ginger and yellow mustard contain similar amounts of Vitamin A - ginger has 2ug of Vitamin A per 100 grams and yellow mustard has 5ug of Vitamin A.
Vitamin E
Yellow mustard has more Vitamin E than ginger - yellow mustard has 0.36mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Ginger and yellow mustard contain similar amounts of Vitamin K - ginger has 0.8ug of Vitamin K per 100 grams and yellow mustard has 1.4ug of Vitamin K.
The B Vitamins
Yellow mustard has more thiamin, however, ginger contains more riboflavin, niacin and Vitamin B6. Both ginger and yellow mustard contain significant amounts of pantothenic acid and folate.
| Ginger | Yellow Mustard | |
|---|---|---|
| Thiamin | 0.046 MG | 0.177 MG |
| Riboflavin | 0.17 MG | 0.07 MG |
| Niacin | 9.62 MG | 0.565 MG |
| Pantothenic acid | 0.477 MG | 0.254 MG |
| Vitamin B6 | 0.626 MG | 0.07 MG |
| Folate | 13 UG | 7 UG |
Minerals
calcium
Both ginger and yellow mustard are high in calcium. Ginger has 81% more calcium than yellow mustard - ginger has 114mg of calcium per 100 grams and yellow mustard has 63mg of calcium.
iron
Ginger is an excellent source of iron and it has 11 times more iron than yellow mustard - ginger has 19.8mg of iron per 100 grams and yellow mustard has 1.6mg of iron.
potassium
Ginger is an excellent source of potassium and it has 768% more potassium than yellow mustard - ginger has 1320mg of potassium per 100 grams and yellow mustard has 152mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Ginger | Yellow Mustard | |
|---|---|---|
| beta-carotene | 18 UG | 51 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 113 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both ginger and yellow mustard contain significant amounts of alpha linoleic acid (ALA).
| Ginger | Yellow Mustard | |
|---|---|---|
| alpha linoleic acid | 0.223 G | 0.374 G |
| Total | 0.223 G | 0.374 G |
omega 6s
Comparing omega-6 fatty acids, both ginger and yellow mustard contain significant amounts of linoleic acid.
| Ginger | Yellow Mustard | |
|---|---|---|
| linoleic acid | 0.706 G | 0.363 G |
| other omega 6 | ~ | 0.01 G |
| Total | 0.706 G | 0.373 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Ginger (Spices, ginger, ground) and Yellow Mustard (Mustard, prepared, yellow) .
Ginger g
()
|
Daily Values (%) |
Yellow Mustard g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does ginger or yellow mustard contain more calories in 100 grams?Ginger is high in calories and yellow mustard has 80% less calories than ginger - ginger has 335 calories in 100g and yellow mustard has 60 calories.
Does ginger or yellow mustard have more carbohydrates?
By weight, ginger is high in carbohydrates and yellow mustard has 90% fewer carbohydrates than ginger - ginger has 71.6g of carbs for 100g and yellow mustard has 5.8g of carbohydrates.
Does ginger or yellow mustard contain more calcium?
Both ginger and yellow mustard are high in calcium. Ginger has 80% more calcium than yellow mustard - ginger has 114mg of calcium in 100 grams and yellow mustard has 63mg of calcium.
Does ginger or yellow mustard contain more iron?
Ginger is an abundant source of iron and it has 11 times more iron than yellow mustard - ginger has 19.8mg of iron in 100 grams and yellow mustard has 1.6mg of iron.
Does ginger or yellow mustard contain more potassium?
Ginger is a rich source of potassium and it has 770% more potassium than yellow mustard - ginger has 1320mg of potassium in 100 grams and yellow mustard has 152mg of potassium.