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  6. Grape vs. Mustard

Grape vs. Mustard — In-Depth Nutrition Comparison

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What are the differences between Grape and Mustard?

  • Grape is higher in Manganese, and Vitamin K, yet Mustard is higher in Selenium, Iron, Phosphorus, Fiber, Magnesium, Vitamin B1, and Zinc.
  • Mustard's daily need coverage for Selenium is 61% more.
  • Grape has 10 times more Vitamin K than Mustard. While Grape has 14.6µg of Vitamin K, Mustard has only 1.4µg.
  • The amount of Sodium in Grape is lower.

We used Grapes, american type (slip skin), raw and Mustard, prepared, yellow types in this article.

Infographic

Grape 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.
Grape
Grape
3
:
7
Mustard
Mustard
Contains more Potassium +25.7%
Contains less Sodium -99.8%
Contains more Manganese +70.1%
Contains more Calcium +350%
Contains more Iron +455.2%
Contains more Magnesium +860%
Contains more Phosphorus +980%
Contains more Zinc +1500%
Contains more Copper +85%
Contains more Selenium +33400%
Grape
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Contains more Potassium +25.7%
Contains less Sodium -99.8%
Contains more Manganese +70.1%
Contains more Calcium +350%
Contains more Iron +455.2%
Contains more Magnesium +860%
Contains more Phosphorus +980%
Contains more Zinc +1500%
Contains more Copper +85%
Contains more Selenium +33400%

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.
Grape
Grape
3
:
7
Mustard
Mustard
Contains more Vitamin C +1233.3%
Contains more Vitamin B6 +57.1%
Contains more Vitamin K +942.9%
Contains more Vitamin E +89.5%
Contains more Vitamin B1 +92.4%
Contains more Vitamin B2 +22.8%
Contains more Vitamin B3 +88.3%
Contains more Vitamin B5 +958.3%
Contains more Folate +75%
Equal in Vitamin A - 109
Grape
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
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 C +1233.3%
Contains more Vitamin B6 +57.1%
Contains more Vitamin K +942.9%
Contains more Vitamin E +89.5%
Contains more Vitamin B1 +92.4%
Contains more Vitamin B2 +22.8%
Contains more Vitamin B3 +88.3%
Contains more Vitamin B5 +958.3%
Contains more Folate +75%
Equal in Vitamin A - 109

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape
Grape
1
:
4
Mustard
Mustard
Contains more Carbs +194.2%
Contains more Protein +493.7%
Contains more Fats +854.3%
Contains more Other +491.2%
Equal in Water - 83.72
Grape
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 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 Carbs +194.2%
Contains more Protein +493.7%
Contains more Fats +854.3%
Contains more Other +491.2%
Equal in Water - 83.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape
Grape
1
:
2
Mustard
Mustard
Contains less Saturated Fat -46.7%
Contains more Monounsaturated Fat +15485.7%
Contains more Polyunsaturated fat +658.8%
Grape
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Contains less Saturated Fat -46.7%
Contains more Monounsaturated Fat +15485.7%
Contains more Polyunsaturated fat +658.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Grape Mustard
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins 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 Grape Mustard Opinion
Net carbs 16.25g 1.83g Grape
Protein 0.63g 3.74g Mustard
Fats 0.35g 3.34g Mustard
Carbs 17.15g 5.83g Grape
Calories 67kcal 60kcal Grape
Starch 0.64g Mustard
Fructose 0.23g Mustard
Sugar 16.25g 0.92g Mustard
Fiber 0.9g 4g Mustard
Calcium 14mg 63mg Mustard
Iron 0.29mg 1.61mg Mustard
Magnesium 5mg 48mg Mustard
Phosphorus 10mg 108mg Mustard
Potassium 191mg 152mg Grape
Sodium 2mg 1104mg Grape
Zinc 0.04mg 0.64mg Mustard
Copper 0.04mg 0.074mg Mustard
Manganese 0.718mg 0.422mg Grape
Selenium 0.1µg 33.5µg Mustard
Vitamin A 100IU 109IU Mustard
Vitamin A RAE 5µg 5µg
Vitamin E 0.19mg 0.36mg Mustard
Vitamin C 4mg 0.3mg Grape
Vitamin B1 0.092mg 0.177mg Mustard
Vitamin B2 0.057mg 0.07mg Mustard
Vitamin B3 0.3mg 0.565mg Mustard
Vitamin B5 0.024mg 0.254mg Mustard
Vitamin B6 0.11mg 0.07mg Grape
Folate 4µg 7µg Mustard
Vitamin K 14.6µg 1.4µg Grape
Tryptophan 0.003mg 0.009mg Mustard
Threonine 0.017mg 0.167mg Mustard
Isoleucine 0.005mg 0.146mg Mustard
Leucine 0.013mg 0.292mg Mustard
Lysine 0.014mg 0.264mg Mustard
Methionine 0.021mg 0.076mg Mustard
Phenylalanine 0.013mg 0.161mg Mustard
Valine 0.017mg 0.189mg Mustard
Histidine 0.023mg 0.119mg Mustard
Trans Fat 0g 0.009g Grape
Saturated Fat 0.114g 0.214g Grape
Monounsaturated Fat 0.014g 2.182g Mustard
Polyunsaturated fat 0.102g 0.774g Mustard
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
Grape 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
11%
Grape
10%
Mustard
Minerals Daily Need Coverage Score
15%
Grape
60%
Mustard

Comparison summary

Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 15.33g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
Which food is richer in vitamins?
Mustard
Mustard is relatively richer in vitamins
Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 1102mg)
Which food is lower in Saturated Fat?
Grape
Grape is lower in Saturated Fat (difference - 0.1g)
Which food is cheaper?
Grape
Grape is cheaper (difference - $1.6)
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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.