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Mustard oil vs. Shallot — In-Depth Nutrition Comparison

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Significant differences between mustard oil and shallot

  • The amount of vitamin B6, iron, fiber, manganese, potassium, copper, vitamin C, phosphorus, and folate in shallot is higher than in mustard oil.
  • Mustard oil covers your daily saturated fat needs 58% more than shallot.
  • Shallot contains less saturated fat.
  • Shallot has a higher glycemic index. The glycemic index of shallot is 30, while the glycemic index of mustard oil is 0.

Specific food types used in this comparison are Oil, mustard and Shallots, raw.

Infographic

Mustard oil vs Shallot 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 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
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%
Shallot
10
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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more FatsFats +99900%
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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +422664.3%
Contains more Poly. FatPolyunsaturated fat +54335.9%
Contains less Sat. FatSaturated 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 Shallot
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 Shallot DV% diff.
Fats 100g 0.1g 154%
Monounsaturated fat 59.187g 0.014g 148%
Polyunsaturated fat 21.23g 0.039g 141%
Saturated fat 11.582g 0.017g 53%
Calories 884kcal 72kcal 41%
Vitamin B6 0mg 0.345mg 27%
Iron 0mg 1.2mg 15%
Fiber 0g 3.2g 13%
Manganese 0mg 0.292mg 13%
Copper 0mg 0.088mg 10%
Potassium 0mg 334mg 10%
Folate 0µg 34µg 9%
Vitamin C 0mg 8mg 9%
Phosphorus 0mg 60mg 9%
Carbs 0g 16.8g 6%
Vitamin B5 0mg 0.29mg 6%
Protein 0g 2.5g 5%
Vitamin B1 0mg 0.06mg 5%
Magnesium 0mg 21mg 5%
Zinc 0mg 0.4mg 4%
Calcium 0mg 37mg 4%
Choline 11.3mg 2%
Selenium 0µg 1.2µg 2%
Vitamin B2 0mg 0.02mg 2%
Sodium 0mg 12mg 1%
Vitamin K 0.8µg 1%
Vitamin B3 0mg 0.2mg 1%
Net carbs 0g 13.6g N/A
Sugar 7.87g N/A
Vitamin E 0.04mg 0%
Tryptophan 0.028mg 0%
Threonine 0.098mg 0%
Isoleucine 0.106mg 0%
Leucine 0.149mg 0%
Lysine 0.125mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.081mg 0%
Valine 0.11mg 0%
Histidine 0.043mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard oil Shallot
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
14%
Shallot
Minerals Daily Need Coverage Score
0%
Mustard oil
21%
Shallot

Comparison summary

Which food is richer in minerals?
Shallot
Shallot is relatively richer in minerals
Which food is lower in Saturated fat?
Shallot
Shallot is lower in Saturated fat (difference - 11.565g)
Which food is richer in vitamins?
Shallot
Shallot 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 - 7.87g)
Which food contains less Sodium?
Mustard oil
Mustard oil contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Mustard oil
Mustard oil is lower in glycemic index (difference - 30)
Which food is cheaper?
Mustard oil
Mustard oil is cheaper (difference - $0.3)

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.