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Mustard oil vs. Vegetable — In-Depth Nutrition Comparison

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What are the differences between mustard oil and vegetable?

  • Vegetable is richer than mustard oil in vitamin A, fiber, manganese, iron, vitamin B2, copper, phosphorus, vitamin B1, and vitamin B6.
  • Vegetable's daily need coverage for vitamin A is 86% more.
  • Mustard oil has 374 times more saturated fat than vegetable. While mustard oil has 11.582g of saturated fat, vegetable has only 0.031g.
  • The glycemic index of mustard oil is lower.

We used Oil, mustard and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this article.

Infographic

Mustard oil vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 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% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +66566.7%
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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +591770%
Contains more Poly. FatPolyunsaturated fat +29386.1%
Contains less Sat. FatSaturated fat -99.7%

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 Vegetable
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 Vegetable DV% diff.
Fats 100g 0.15g 154%
Monounsaturated fat 59.187g 0.01g 148%
Polyunsaturated fat 21.23g 0.072g 141%
Saturated fat 11.582g 0.031g 53%
Calories 884kcal 65kcal 41%
Vitamin A 0µg 214µg 24%
Vitamin K 23.5µg 20%
Fiber 0g 4.4g 18%
Manganese 0mg 0.379mg 16%
Iron 0mg 0.82mg 10%
Vitamin B2 0mg 0.12mg 9%
Copper 0mg 0.083mg 9%
Phosphorus 0mg 51mg 7%
Vitamin B6 0mg 0.074mg 6%
Protein 0g 2.86g 6%
Vitamin B1 0mg 0.071mg 6%
Vitamin B3 0mg 0.851mg 5%
Potassium 0mg 169mg 5%
Magnesium 0mg 22mg 5%
Folate 0µg 19µg 5%
Carbs 0g 13.09g 4%
Choline 24.1mg 4%
Zinc 0mg 0.49mg 4%
Vitamin C 0mg 3.2mg 4%
Vitamin E 0.38mg 3%
Vitamin B5 0mg 0.151mg 3%
Calcium 0mg 25mg 3%
Sodium 0mg 35mg 2%
Selenium 0µg 0.3µg 1%
Net carbs 0g 8.69g N/A
Sugar 3.12g N/A
Tryptophan 0.029mg 0%
Threonine 0.115mg 0%
Isoleucine 0.139mg 0%
Leucine 0.19mg 0%
Lysine 0.17mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.12mg 0%
Valine 0.149mg 0%
Histidine 0.073mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard oil Vegetable
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
20%
Vegetable
Minerals Daily Need Coverage Score
0%
Mustard oil
19%
Vegetable

Comparison summary

Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 11.551g)
Which food is richer in vitamins?
Vegetable
Vegetable 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 - 3.12g)
Which food contains less Sodium?
Mustard oil
Mustard oil contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Mustard oil
Mustard oil is lower in glycemic index (difference - 66)
Which food is cheaper?
Mustard oil
Mustard oil is cheaper (difference - $0.5)

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.