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Fruit salad vs. Mustard — In-Depth Nutrition Comparison

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How are fruit salad and mustard different?

  • Fruit salad is higher in vitamin A; however, mustard is richer in iron, vitamin B1, phosphorus, fiber, manganese, magnesium, and calcium.
  • Daily need coverage for sodium for mustard is 48% higher.
  • Fruit salad contains 6 times more vitamin A than mustard. While fruit salad contains 600IU of vitamin A, mustard contains only 109IU.
  • Fruit salad has less sodium.
  • Mustard has a lower glycemic index (32) than fruit salad (54).

Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Mustard, prepared, yellow are the varieties used in this article.

Infographic

Fruit salad vs Mustard infographic
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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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +472.7%
Contains more PotassiumPotassium +31%
Contains more IronIron +544%
Contains more CopperCopper +48%
Contains more ZincZinc +357.1%
Contains more PhosphorusPhosphorus +671.4%
Contains more ManganeseManganese +179.5%

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.
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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +1000%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +1509.1%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +58.7%
Contains more Vitamin B5Vitamin B5 +379.2%
Contains more Vitamin B6Vitamin B6 +159.3%
Contains more FolateFolate +133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
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 CarbsCarbs +123.8%
Contains more ProteinProtein +633.3%
Contains more FatsFats +11033.3%
Contains more OtherOther +1196.2%
~equal in Water ~83.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +43540%
Contains more Poly. FatPolyunsaturated fat +6936.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruit salad Mustard DV% diff.
Selenium 33.5µg 61%
Sodium 5mg 1104mg 48%
Iron 0.25mg 1.61mg 17%
Vitamin B1 0.011mg 0.177mg 14%
Phosphorus 14mg 108mg 13%
Fiber 1g 4g 12%
Manganese 0.151mg 0.422mg 12%
Magnesium 8mg 48mg 10%
Protein 0.51g 3.74g 6%
Zinc 0.14mg 0.64mg 5%
Calcium 11mg 63mg 5%
Polyunsaturated fat 0.011g 0.774g 5%
Fats 0.03g 3.34g 5%
Monounsaturated fat 0.005g 2.182g 5%
Vitamin B2 0.014mg 0.07mg 4%
Vitamin B5 0.053mg 0.254mg 4%
Choline 22.4mg 4%
Vitamin B6 0.027mg 0.07mg 3%
Vitamin A 30µg 5µg 3%
Copper 0.05mg 0.074mg 3%
Vitamin C 3.3mg 0.3mg 3%
Vitamin E 0.36mg 2%
Carbs 13.05g 5.83g 2%
Folate 3µg 7µg 1%
Saturated fat 0.004g 0.214g 1%
Calories 50kcal 60kcal 1%
Vitamin B3 0.356mg 0.565mg 1%
Vitamin K 1.4µg 1%
Potassium 116mg 152mg 1%
Net carbs 12.05g 1.83g N/A
Sugar 0.92g N/A
Starch 0.64g 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.009mg 0%
Threonine 0.167mg 0%
Isoleucine 0.146mg 0%
Leucine 0.292mg 0%
Lysine 0.264mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.161mg 0%
Valine 0.189mg 0%
Histidine 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad Mustard
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
3%
Fruit salad
10%
Mustard
Minerals Daily Need Coverage Score
8%
Fruit salad
60%
Mustard

Comparison summary

Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Mustard
Mustard is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 1099mg)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 0.21g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $2.1)
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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.