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Mustard oil vs. Minestrone — In-Depth Nutrition Comparison

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Summary of differences between mustard oil and minestrone

  • Mustard oil has more monounsaturated fat and polyunsaturated fat, while minestrone has more vitamin A, manganese, and copper.
  • Mustard oil covers your daily need for saturated fat, 57% more than minestrone.
  • Mustard oil contains 204 times more monounsaturated fat than minestrone. While mustard oil contains 59.187g of monounsaturated fat, minestrone contains only 0.29g.
  • The amount of saturated fat in minestrone is lower.
  • Mustard oil has a lower glycemic index. The glycemic index of mustard oil is 0, while the glycemic index of minestrone is 47.

These are the specific foods used in this comparison Oil, mustard and Soup, minestrone, canned, prepared with equal volume water.

Infographic

Mustard oil vs Minestrone 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
~equal in Selenium ~µg

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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more FatsFats +9515.4%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 64% 23%
Saturated fat: Sat. Fat 11.582 g
Monounsaturated fat: Mono. Fat 59.187 g
Polyunsaturated fat: Poly. Fat 21.23 g
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated fat +20309.3%
Contains more Poly. FatPolyunsaturated fat +4515.2%
Contains less Sat. FatSaturated fat -98%

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 Minestrone
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Mustard oil Minestrone DV% diff.
Fats 100g 1.04g 152%
Monounsaturated fat 59.187g 0.29g 147%
Polyunsaturated fat 21.23g 0.46g 138%
Saturated fat 11.582g 0.23g 52%
Calories 884kcal 34kcal 43%
Sodium 0mg 254mg 11%
Manganese 0mg 0.152mg 7%
Copper 0mg 0.051mg 6%
Iron 0mg 0.38mg 5%
Vitamin A 0µg 49µg 5%
Protein 0g 1.77g 4%
Folate 0µg 15µg 4%
Potassium 0mg 130mg 4%
Vitamin B6 0mg 0.041mg 3%
Vitamin B5 0mg 0.14mg 3%
Zinc 0mg 0.31mg 3%
Phosphorus 0mg 23mg 3%
Vitamin B3 0mg 0.391mg 2%
Vitamin B1 0mg 0.022mg 2%
Fiber 0g 0.4g 2%
Carbs 0g 4.66g 2%
Vitamin B2 0mg 0.018mg 1%
Calcium 0mg 14mg 1%
Magnesium 0mg 3mg 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 0g 4.26g N/A
Cholesterol 1mg 0%
Tryptophan 0.013mg 0%
Threonine 0.043mg 0%
Isoleucine 0.054mg 0%
Leucine 0.098mg 0%
Lysine 0.076mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.064mg 0%
Valine 0.074mg 0%
Histidine 0.03mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard oil Minestrone
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
0%
Mustard oil
5%
Minestrone
Minerals Daily Need Coverage Score
0%
Mustard oil
12%
Minestrone

Comparison summary

Which food is lower in Cholesterol?
Mustard oil
Mustard oil is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Mustard oil
Mustard oil contains less Sodium (difference - 254mg)
Which food is lower in glycemic index?
Mustard oil
Mustard oil is lower in glycemic index (difference - 47)
Which food is lower in Saturated fat?
Minestrone
Minestrone is lower in Saturated fat (difference - 11.352g)
Which food is richer in minerals?
Minestrone
Minestrone is relatively richer in minerals
Which food is richer in vitamins?
Minestrone
Minestrone is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.