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  6. Avocado vs. Mustard

Avocado vs. Mustard — In-Depth Nutrition Comparison

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Summary of differences between Avocado and Mustard

  • Avocado has more Vitamin B5, Folate, Vitamin K, Vitamin B6, Copper, and Vitamin E , however, Mustard is higher in Selenium, Iron, and Manganese.
  • Mustard covers your daily need of Selenium 60% more than Avocado.
  • Avocado has 15 times more Vitamin K than Mustard. While Avocado has 21µg of Vitamin K, Mustard has only 1.4µg.
  • Avocado has less Sodium.

These are the specific foods used in this comparison Avocados, raw, all commercial varieties and Mustard, prepared, yellow.

Infographic

Avocado vs Mustard 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.
Avocado
Avocado
3
:
6
Mustard
Mustard
Contains more Potassium +219.1%
Contains less Sodium -99.4%
Contains more Copper +156.8%
Contains more Calcium +425%
Contains more Iron +192.7%
Contains more Magnesium +65.5%
Contains more Phosphorus +107.7%
Contains more Manganese +197.2%
Contains more Selenium +8275%
Equal in Zinc - 0.64
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Contains more Potassium +219.1%
Contains less Sodium -99.4%
Contains more Copper +156.8%
Contains more Calcium +425%
Contains more Iron +192.7%
Contains more Magnesium +65.5%
Contains more Phosphorus +107.7%
Contains more Manganese +197.2%
Contains more Selenium +8275%
Equal in Zinc - 0.64

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.
Avocado
Avocado
9
:
1
Mustard
Mustard
Contains more Vitamin A +33.9%
Contains more Vitamin E +475%
Contains more Vitamin C +3233.3%
Contains more Vitamin B2 +85.7%
Contains more Vitamin B3 +207.6%
Contains more Vitamin B5 +446.9%
Contains more Vitamin B6 +267.1%
Contains more Folate +1057.1%
Contains more Vitamin K +1400%
Contains more Vitamin B1 +164.2%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Mustard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 1% 45% 17% 11% 16% 17% 6% 0% 4%
Contains more Vitamin A +33.9%
Contains more Vitamin E +475%
Contains more Vitamin C +3233.3%
Contains more Vitamin B2 +85.7%
Contains more Vitamin B3 +207.6%
Contains more Vitamin B5 +446.9%
Contains more Vitamin B6 +267.1%
Contains more Folate +1057.1%
Contains more Vitamin K +1400%
Contains more Vitamin B1 +164.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado
Avocado
2
:
3
Mustard
Mustard
Contains more Fats +338.9%
Contains more Carbs +46.3%
Contains more Protein +87%
Contains more Water +14.3%
Contains more Other +113.3%
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Mustard
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
Contains more Fats +338.9%
Contains more Carbs +46.3%
Contains more Protein +87%
Contains more Water +14.3%
Contains more Other +113.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Avocado
Avocado
2
:
1
Mustard
Mustard
Contains more Monounsaturated Fat +349.1%
Contains more Polyunsaturated fat +134.6%
Contains less Saturated Fat -89.9%
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Contains more Monounsaturated Fat +349.1%
Contains more Polyunsaturated fat +134.6%
Contains less Saturated Fat -89.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Avocado
Avocado
1
:
4
Mustard
Mustard
Contains more Galactose +∞%
Contains more Starch +481.8%
Contains more Sucrose +250%
Contains more Glucose +27%
Contains more Fructose +91.7%
Avocado
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Mustard
41% 14% 30% 15%
Starch: 0.64 g
Sucrose: 0.21 g
Glucose: 0.47 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Galactose +∞%
Contains more Starch +481.8%
Contains more Sucrose +250%
Contains more Glucose +27%
Contains more Fructose +91.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Mustard
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Avocado Mustard Opinion
Net carbs 1.83g 1.83g
Protein 2g 3.74g Mustard
Fats 14.66g 3.34g Avocado
Carbs 8.53g 5.83g Avocado
Calories 160kcal 60kcal Avocado
Starch 0.11g 0.64g Mustard
Fructose 0.12g 0.23g Mustard
Sugar 0.66g 0.92g Avocado
Fiber 6.7g 4g Avocado
Calcium 12mg 63mg Mustard
Iron 0.55mg 1.61mg Mustard
Magnesium 29mg 48mg Mustard
Phosphorus 52mg 108mg Mustard
Potassium 485mg 152mg Avocado
Sodium 7mg 1104mg Avocado
Zinc 0.64mg 0.64mg
Copper 0.19mg 0.074mg Avocado
Manganese 0.142mg 0.422mg Mustard
Selenium 0.4µg 33.5µg Mustard
Vitamin A 146IU 109IU Avocado
Vitamin A RAE 7µg 5µg Avocado
Vitamin E 2.07mg 0.36mg Avocado
Vitamin C 10mg 0.3mg Avocado
Vitamin B1 0.067mg 0.177mg Mustard
Vitamin B2 0.13mg 0.07mg Avocado
Vitamin B3 1.738mg 0.565mg Avocado
Vitamin B5 1.389mg 0.254mg Avocado
Vitamin B6 0.257mg 0.07mg Avocado
Folate 81µg 7µg Avocado
Vitamin K 21µg 1.4µg Avocado
Tryptophan 0.025mg 0.009mg Avocado
Threonine 0.073mg 0.167mg Mustard
Isoleucine 0.084mg 0.146mg Mustard
Leucine 0.143mg 0.292mg Mustard
Lysine 0.132mg 0.264mg Mustard
Methionine 0.038mg 0.076mg Mustard
Phenylalanine 0.097mg 0.161mg Mustard
Valine 0.107mg 0.189mg Mustard
Histidine 0.049mg 0.119mg Mustard
Trans Fat 0g 0.009g Avocado
Saturated Fat 2.126g 0.214g Mustard
Monounsaturated Fat 9.799g 2.182g Avocado
Polyunsaturated fat 1.816g 0.774g Avocado
Omega-6 - Eicosadienoic acid 0g 0.01g Mustard
Omega-6 - Linoleic acid 0.358g Mustard
Omega-6 - Gamma-linoleic acid 0.015g 0g Avocado
Omega-3 - ALA 0.111g 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Mustard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Avocado
10%
Mustard
Minerals Daily Need Coverage Score
21%
Avocado
60%
Mustard

Comparison summary

Which food is lower in Saturated Fat?
Mustard
Mustard is lower in Saturated Fat (difference - 1.912g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 0.26g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 1097mg)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1.3)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.