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Mustard vs. Almond butter — In-Depth Nutrition Comparison

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Differences between mustard and almond butter

  • Mustard has more selenium, while almond butter has more vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, calcium, and fiber.
  • Almond butter's daily need coverage for vitamin E is 159% higher.
  • Almond butter contains 158 times less sodium than mustard. Mustard contains 1104mg of sodium, while almond butter contains 7mg.

The food types used in this comparison are Mustard, prepared, yellow and Nuts, almond butter, plain, without salt added.

Infographic

Mustard vs Almond butter 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more SeleniumSelenium +1295.8%
Contains more MagnesiumMagnesium +481.3%
Contains more CalciumCalcium +450.8%
Contains more PotassiumPotassium +392.1%
Contains more IronIron +116.8%
Contains more CopperCopper +1162.2%
Contains more ZincZinc +414.1%
Contains more PhosphorusPhosphorus +370.4%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +405%

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +331.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +6625%
Contains more Vitamin B2Vitamin B2 +1241.4%
Contains more Vitamin B3Vitamin B3 +458.4%
Contains more Vitamin B5Vitamin B5 +25.2%
Contains more Vitamin B6Vitamin B6 +47.1%
Contains more FolateFolate +657.1%
Contains more CholineCholine +132.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more WaterWater +5004.9%
Contains more ProteinProtein +460.4%
Contains more FatsFats +1561.7%
Contains more CarbsCarbs +222.8%
~equal in Other ~3.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -94.8%
Contains more Mono. FatMonounsaturated fat +1386.9%
Contains more Poly. FatPolyunsaturated fat +1658.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
41% 14% 30% 15%
Starch: 0.64 g
Sucrose: 0.21 g
Glucose: 0.47 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Contains more StarchStarch +700%
Contains more GlucoseGlucose +2250%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +1966.7%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Almond butter
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Almond butter DV% diff.
Vitamin E 0.36mg 24.21mg 159%
Copper 0.074mg 0.934mg 96%
Polyunsaturated fat 0.774g 13.613g 86%
Fats 3.34g 55.5g 80%
Monounsaturated fat 2.182g 32.445g 76%
Manganese 0.422mg 2.131mg 74%
Vitamin B2 0.07mg 0.939mg 67%
Selenium 33.5µg 2.4µg 57%
Phosphorus 108mg 508mg 57%
Magnesium 48mg 279mg 55%
Sodium 1104mg 7mg 48%
Protein 3.74g 20.96g 34%
Calories 60kcal 614kcal 28%
Calcium 63mg 347mg 28%
Fiber 4g 10.3g 25%
Zinc 0.64mg 3.29mg 24%
Iron 1.61mg 3.49mg 24%
Potassium 152mg 748mg 18%
Saturated fat 0.214g 4.152g 18%
Vitamin B3 0.565mg 3.155mg 16%
Folate 7µg 53µg 12%
Vitamin B1 0.177mg 0.041mg 11%
Choline 22.4mg 52.1mg 5%
Carbs 5.83g 18.82g 4%
Vitamin B6 0.07mg 0.103mg 3%
Vitamin A 5µg 0µg 1%
Vitamin B5 0.254mg 0.318mg 1%
Vitamin K 1.4µg 0µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 1.83g 8.52g N/A
Sugar 0.92g 4.43g N/A
Starch 0.64g 0.08g 0%
Trans fat 0.009g N/A
Tryptophan 0.009mg 0.159mg 0%
Threonine 0.167mg 0.555mg 0%
Isoleucine 0.146mg 0.813mg 0%
Leucine 0.292mg 1.483mg 0%
Lysine 0.264mg 0.612mg 0%
Methionine 0.076mg 0.122mg 0%
Phenylalanine 0.161mg 1.149mg 0%
Valine 0.189mg 0.937mg 0%
Histidine 0.119mg 0.55mg 0%
Fructose 0.23g 0g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g 0g N/A
Omega-6 - Linoleic acid 0.358g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Almond butter
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
10%
Mustard
68%
Almond butter
Minerals Daily Need Coverage Score
60%
Mustard
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 3.51g)
Which food is lower in Saturated fat?
Mustard
Mustard is lower in Saturated fat (difference - 3.938g)
Which food is cheaper?
Mustard
Mustard is cheaper (difference - $0.9)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 1097mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.