Mustard oil vs. Soybean oil — In-Depth Nutrition Comparison

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What are the differences between mustard oil and soybean oil?

Mustard oil is higher in monounsaturated fat, yet soybean oil is higher in polyunsaturated fat.
Soybean oil's daily need coverage for saturated fat is 17% more.
The amount of saturated fat in mustard oil is lower.

We used Oil, mustard and Oil, soybean, salad or cooking, (partially hydrogenated) types in this article.

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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.

Mustard oil

Soybean oil

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Iron ~0mg

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~mg

~equal in Selenium ~0µg

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

Soybean oil

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	21.23g	37.6g	109%
Vitamin E		8.1mg	54%
Monounsaturated fat	59.187g	43g	40%
Vitamin K		24.7µg	21%
Saturated fat	11.582g	14.9g	15%
Calories	884kcal	884kcal	0%
Fats	100g	100g	0%
Choline		0.2mg	0%