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Mustard oil vs. Poppy seed — In-Depth Nutrition Comparison

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What are the main differences between mustard oil and poppy seed?

  • Mustard oil has less manganese, copper, calcium, phosphorus, iron, magnesium, fiber, zinc, and vitamin B1 than poppy seed.
  • Poppy seed's daily need coverage for manganese is 292% higher.
  • Mustard oil has 3 times more saturated fat than poppy seed. Mustard oil has 11.582g of saturated fat, while poppy seed has 4.517g.

We used Oil, mustard and Spices, poppy seed types in this comparison.

Infographic

Mustard oil vs Poppy seed 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 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
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 +∞%
Contains more SeleniumSelenium +∞%

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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
Contains more Vitamin CVitamin C +∞%
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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 g
Contains more FatsFats +140.6%
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
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 g
Contains more Mono. FatMonounsaturated fat +889.4%
Contains less Sat. FatSaturated fat -61%
Contains more Poly. FatPolyunsaturated fat +34.6%

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 Poppy seed
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Mustard oil Poppy seed DV% diff.
Manganese 0mg 6.707mg 292%
Copper 0mg 1.627mg 181%
Calcium 0mg 1438mg 144%
Monounsaturated fat 59.187g 5.982g 133%
Phosphorus 0mg 870mg 124%
Iron 0mg 9.76mg 122%
Fats 100g 41.56g 90%
Magnesium 0mg 347mg 83%
Fiber 0g 19.5g 78%
Zinc 0mg 7.9mg 72%
Vitamin B1 0mg 0.854mg 71%
Polyunsaturated fat 21.23g 28.569g 49%
Protein 0g 17.99g 36%
Saturated fat 11.582g 4.517g 32%
Selenium 0µg 13.5µg 25%
Folate 0µg 82µg 21%
Potassium 0mg 719mg 21%
Vitamin B6 0mg 0.247mg 19%
Calories 884kcal 525kcal 18%
Vitamin E 1.77mg 12%
Carbs 0g 28.13g 9%
Vitamin B2 0mg 0.1mg 8%
Vitamin B5 0mg 0.324mg 6%
Vitamin B3 0mg 0.896mg 6%
Choline 8.8mg 2%
Sodium 0mg 26mg 1%
Vitamin C 0mg 1mg 1%
Net carbs 0g 8.63g N/A
Sugar 2.99g N/A
Tryptophan 0.184mg 0%
Threonine 0.686mg 0%
Isoleucine 0.819mg 0%
Leucine 1.321mg 0%
Lysine 0.952mg 0%
Methionine 0.502mg 0%
Phenylalanine 0.758mg 0%
Valine 1.095mg 0%
Histidine 0.471mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.273g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard oil Poppy seed
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
33%
Poppy seed
Minerals Daily Need Coverage Score
0%
Mustard oil
319%
Poppy seed

Comparison summary

Which food is richer in minerals?
Poppy seed
Poppy seed is relatively richer in minerals
Which food is lower in Saturated fat?
Poppy seed
Poppy seed is lower in Saturated fat (difference - 7.065g)
Which food is richer in vitamins?
Poppy seed
Poppy seed is relatively richer in vitamins
Which food is lower in Cholesterol?
Mustard oil
Mustard oil is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Mustard oil
Mustard oil is lower in Sugar (difference - 2.99g)
Which food contains less Sodium?
Mustard oil
Mustard oil contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Mustard oil
Mustard oil is lower in glycemic index (difference - 5)
Which food is cheaper?
Mustard oil
Mustard oil is cheaper (difference - $2.4)

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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.