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  6. Mustard oil vs. Dried fruit

Mustard oil vs. Dried fruit — In-Depth Nutrition Comparison

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A recap on differences between Mustard oil and Dried fruit

  • Mustard oil has less Copper, Potassium, Iron, Fiber, Vitamin A RAE, Vitamin B3, Vitamin B6, Vitamin B5, and Manganese.
  • Mustard oil covers your daily Saturated Fat needs 58% more than Dried fruit.
  • Dried fruit has less Saturated Fat.

Food varieties used in this article are Oil, mustard and Apricots, dried, sulfured, uncooked.

Infographic

Mustard oil vs Dried fruit 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.
Mustard oil
Mustard oil
1
:
9
Dried fruit
Dried fruit
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Mustard oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Mustard oil
Mustard oil
0
:
11
Dried fruit
Dried fruit
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Mustard oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard oil
Mustard oil
1
:
4
Dried fruit
Dried fruit
Contains more Fats +19507.8%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Mustard oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Fats +19507.8%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard oil
Mustard oil
2
:
1
Dried fruit
Dried fruit
Contains more Monounsaturated Fat +79882.4%
Contains more Polyunsaturated fat +28589.2%
Contains less Saturated Fat -99.9%
Mustard oil
13% 64% 23%
Saturated Fat: 11.582 g
Monounsaturated Fat: 59.187 g
Polyunsaturated fat: 21.23 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +79882.4%
Contains more Polyunsaturated fat +28589.2%
Contains less Saturated Fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard oil Dried fruit Opinion
Net carbs 0g 55.34g Dried fruit
Protein 0g 3.39g Dried fruit
Fats 100g 0.51g Mustard oil
Carbs 0g 62.64g Dried fruit
Calories 884kcal 241kcal Mustard oil
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g Mustard oil
Fiber 0g 7.3g Dried fruit
Calcium 0mg 55mg Dried fruit
Iron 0mg 2.66mg Dried fruit
Magnesium 0mg 32mg Dried fruit
Phosphorus 0mg 71mg Dried fruit
Potassium 0mg 1162mg Dried fruit
Sodium 0mg 10mg Mustard oil
Zinc 0mg 0.39mg Dried fruit
Copper 0mg 0.343mg Dried fruit
Manganese 0mg 0.235mg Dried fruit
Selenium 0µg 2.2µg Dried fruit
Vitamin A 0IU 3604IU Dried fruit
Vitamin A RAE 0µg 180µg Dried fruit
Vitamin E 4.33mg Dried fruit
Vitamin C 0mg 1mg Dried fruit
Vitamin B1 0mg 0.015mg Dried fruit
Vitamin B2 0mg 0.074mg Dried fruit
Vitamin B3 0mg 2.589mg Dried fruit
Vitamin B5 0mg 0.516mg Dried fruit
Vitamin B6 0mg 0.143mg Dried fruit
Folate 0µg 10µg Dried fruit
Vitamin K 3.1µg Dried fruit
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Saturated Fat 11.582g 0.017g Dried fruit
Monounsaturated Fat 59.187g 0.074g Mustard oil
Polyunsaturated fat 21.23g 0.074g Mustard oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard oil Dried fruit
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
0%
Mustard oil
38%
Dried fruit
Minerals Daily Need Coverage Score
0%
Mustard oil
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Mustard oil
Mustard oil is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Mustard oil
Mustard oil contains less Sodium (difference - 10mg)
Which food is lower in Cholesterol?
Mustard oil
Mustard oil is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Mustard oil
Mustard oil is lower in glycemic index (difference - 31)
Which food is cheaper?
Mustard oil
Mustard oil is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 11.565g)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins

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. Mustard oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172337/nutrients
  2. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.