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  6. Salmon raw vs. Mustard

Salmon raw vs. Mustard — In-Depth Nutrition Comparison

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Important differences between Salmon raw and Mustard

  • Salmon raw has more Vitamin B12, Vitamin B6, Vitamin B3, Vitamin B5, Vitamin B2, and Copper, however, Mustard has more Manganese, and Fiber.
  • Salmon raw's daily need coverage for Vitamin B12 is 133% more.

The food varieties used in the comparison are Fish, salmon, Atlantic, wild, raw and Mustard, prepared, yellow.

Infographic

Salmon raw 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.
Salmon raw
Salmon raw
5
:
4
Mustard
Mustard
Contains more Phosphorus +85.2%
Contains more Potassium +222.4%
Contains less Sodium -96%
Contains more Copper +237.8%
Contains more Calcium +425%
Contains more Iron +101.3%
Contains more Magnesium +65.5%
Contains more Manganese +2537.5%
Equal in Zinc - 0.64
Equal in Selenium - 33.5
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Contains more Phosphorus +85.2%
Contains more Potassium +222.4%
Contains less Sodium -96%
Contains more Copper +237.8%
Contains more Calcium +425%
Contains more Iron +101.3%
Contains more Magnesium +65.5%
Contains more Manganese +2537.5%
Equal in Zinc - 0.64
Equal in Selenium - 33.5

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.
Salmon raw
Salmon raw
7
:
5
Mustard
Mustard
Contains more Vitamin B1 +27.7%
Contains more Vitamin B2 +442.9%
Contains more Vitamin B3 +1291.2%
Contains more Vitamin B5 +555.1%
Contains more Vitamin B6 +1068.6%
Contains more Folate +257.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +172.5%
Contains more Vitamin C +∞%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
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 B1 +27.7%
Contains more Vitamin B2 +442.9%
Contains more Vitamin B3 +1291.2%
Contains more Vitamin B5 +555.1%
Contains more Vitamin B6 +1068.6%
Contains more Folate +257.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +172.5%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
3
:
2
Mustard
Mustard
Contains more Protein +430.5%
Contains more Fats +89.8%
Contains more Other +57.9%
Contains more Carbs +∞%
Contains more Water +22.2%
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 Protein +430.5%
Contains more Fats +89.8%
Contains more Other +57.9%
Contains more Carbs +∞%
Contains more Water +22.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
1
:
2
Mustard
Mustard
Contains more Polyunsaturated fat +228%
Contains less Saturated Fat -78.2%
Equal in Monounsaturated Fat - 2.182
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Contains more Polyunsaturated fat +228%
Contains less Saturated Fat -78.2%
Equal in Monounsaturated Fat - 2.182

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw Mustard Opinion
Net carbs 0g 1.83g Mustard
Protein 19.84g 3.74g Salmon raw
Fats 6.34g 3.34g Salmon raw
Carbs 0g 5.83g Mustard
Calories 142kcal 60kcal Salmon raw
Starch 0.64g Mustard
Fructose 0.23g Mustard
Sugar 0.92g Salmon raw
Fiber 0g 4g Mustard
Calcium 12mg 63mg Mustard
Iron 0.8mg 1.61mg Mustard
Magnesium 29mg 48mg Mustard
Phosphorus 200mg 108mg Salmon raw
Potassium 490mg 152mg Salmon raw
Sodium 44mg 1104mg Salmon raw
Zinc 0.64mg 0.64mg
Copper 0.25mg 0.074mg Salmon raw
Manganese 0.016mg 0.422mg Mustard
Selenium 36.5µg 33.5µg Salmon raw
Vitamin A 40IU 109IU Mustard
Vitamin A RAE 12µg 5µg Salmon raw
Vitamin E 0.36mg Mustard
Vitamin C 0mg 0.3mg Mustard
Vitamin B1 0.226mg 0.177mg Salmon raw
Vitamin B2 0.38mg 0.07mg Salmon raw
Vitamin B3 7.86mg 0.565mg Salmon raw
Vitamin B5 1.664mg 0.254mg Salmon raw
Vitamin B6 0.818mg 0.07mg Salmon raw
Folate 25µg 7µg Salmon raw
Vitamin B12 3.18µg 0µg Salmon raw
Vitamin K 1.4µg Mustard
Tryptophan 0.222mg 0.009mg Salmon raw
Threonine 0.87mg 0.167mg Salmon raw
Isoleucine 0.914mg 0.146mg Salmon raw
Leucine 1.613mg 0.292mg Salmon raw
Lysine 1.822mg 0.264mg Salmon raw
Methionine 0.587mg 0.076mg Salmon raw
Phenylalanine 0.775mg 0.161mg Salmon raw
Valine 1.022mg 0.189mg Salmon raw
Histidine 0.584mg 0.119mg Salmon raw
Cholesterol 55mg 0mg Mustard
Trans Fat 0.009g Salmon raw
Saturated Fat 0.981g 0.214g Mustard
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw
Monounsaturated Fat 2.103g 2.182g Mustard
Polyunsaturated fat 2.539g 0.774g Salmon raw
Omega-6 - Eicosadienoic acid 0.01g Mustard
Omega-6 - Linoleic acid 0.358g Mustard
Omega-3 - ALA 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
Salmon raw Mustard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
83%
Salmon raw
10%
Mustard
Minerals Daily Need Coverage Score
49%
Salmon raw
60%
Mustard

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 1060mg)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Mustard
Mustard is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Mustard
Mustard is lower in Saturated Fat (difference - 0.767g)
Which food is cheaper?
Mustard
Mustard is cheaper (difference - $10.9)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.