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  6. Mustard vs. Arborio rice

Mustard vs. Arborio rice — In-Depth Nutrition Comparison

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How are Mustard and Arborio rice different?

  • Mustard is higher in Selenium, Phosphorus, Magnesium, Calcium, Monounsaturated Fat, and Polyunsaturated fat, however, Arborio rice is richer in Folate, and Vitamin B3.
  • Daily need coverage for Sodium from Mustard is 48% higher.
  • Mustard contains 63 times more Calcium than Arborio rice. While Mustard contains 63mg of Calcium, Arborio rice contains only 1mg.
  • Arborio rice has less Sodium.

Mustard, prepared, yellow and Rice, white, short-grain, enriched, cooked are the varieties used in this article.

Infographic

Mustard vs Arborio rice 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.
Mustard
Mustard
9
:
1
Arborio rice
Arborio rice
Contains more Calcium +6200%
Contains more Iron +10.3%
Contains more Magnesium +500%
Contains more Phosphorus +227.3%
Contains more Potassium +484.6%
Contains more Zinc +60%
Contains more Manganese +18.2%
Contains more Selenium +346.7%
Contains less Sodium -100%
Equal in Iron - 1.46
Equal in Copper - 0.072
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Contains more Calcium +6200%
Contains more Iron +10.3%
Contains more Magnesium +500%
Contains more Phosphorus +227.3%
Contains more Potassium +484.6%
Contains more Zinc +60%
Contains more Manganese +18.2%
Contains more Selenium +346.7%
Contains less Sodium -100%
Equal in Iron - 1.46
Equal in Copper - 0.072

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
Mustard
7
:
3
Arborio rice
Arborio rice
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +337.5%
Contains more Vitamin B6 +18.6%
Contains more Vitamin B3 +164.2%
Contains more Vitamin B5 +56.3%
Contains more Folate +742.9%
Equal in Vitamin B1 - 0.164
Mustard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 1% 45% 17% 11% 16% 17% 6% 0% 4%
Arborio rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +337.5%
Contains more Vitamin B6 +18.6%
Contains more Vitamin B3 +164.2%
Contains more Vitamin B5 +56.3%
Contains more Folate +742.9%
Equal in Vitamin B1 - 0.164

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard
Mustard
4
:
1
Arborio rice
Arborio rice
Contains more Protein +58.5%
Contains more Fats +1657.9%
Contains more Water +22.2%
Contains more Other +1673.7%
Contains more Carbs +392.8%
Mustard
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
Arborio rice
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more Protein +58.5%
Contains more Fats +1657.9%
Contains more Water +22.2%
Contains more Other +1673.7%
Contains more Carbs +392.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard
Mustard
2
:
1
Arborio rice
Arborio rice
Contains more Monounsaturated Fat +3662.1%
Contains more Polyunsaturated fat +1448%
Contains less Saturated Fat -76.2%
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +3662.1%
Contains more Polyunsaturated fat +1448%
Contains less Saturated Fat -76.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Arborio rice Opinion
Net carbs 1.83g 28.73g Arborio rice
Protein 3.74g 2.36g Mustard
Fats 3.34g 0.19g Mustard
Carbs 5.83g 28.73g Arborio rice
Calories 60kcal 130kcal Arborio rice
Starch 0.64g Mustard
Fructose 0.23g Mustard
Sugar 0.92g Arborio rice
Fiber 4g Mustard
Calcium 63mg 1mg Mustard
Iron 1.61mg 1.46mg Mustard
Magnesium 48mg 8mg Mustard
Phosphorus 108mg 33mg Mustard
Potassium 152mg 26mg Mustard
Sodium 1104mg 0mg Arborio rice
Zinc 0.64mg 0.4mg Mustard
Copper 0.074mg 0.072mg Mustard
Manganese 0.422mg 0.357mg Mustard
Selenium 33.5µg 7.5µg Mustard
Vitamin A 109IU 0IU Mustard
Vitamin A RAE 5µg 0µg Mustard
Vitamin E 0.36mg Mustard
Vitamin C 0.3mg 0mg Mustard
Vitamin B1 0.177mg 0.164mg Mustard
Vitamin B2 0.07mg 0.016mg Mustard
Vitamin B3 0.565mg 1.493mg Arborio rice
Vitamin B5 0.254mg 0.397mg Arborio rice
Vitamin B6 0.07mg 0.059mg Mustard
Folate 7µg 59µg Arborio rice
Vitamin K 1.4µg Mustard
Tryptophan 0.009mg 0.027mg Arborio rice
Threonine 0.167mg 0.084mg Mustard
Isoleucine 0.146mg 0.102mg Mustard
Leucine 0.292mg 0.195mg Mustard
Lysine 0.264mg 0.085mg Mustard
Methionine 0.076mg 0.056mg Mustard
Phenylalanine 0.161mg 0.126mg Mustard
Valine 0.189mg 0.144mg Mustard
Histidine 0.119mg 0.056mg Mustard
Trans Fat 0.009g Arborio rice
Saturated Fat 0.214g 0.051g Arborio rice
Monounsaturated Fat 2.182g 0.058g Mustard
Polyunsaturated fat 0.774g 0.05g Mustard
Omega-6 - Eicosadienoic acid 0.01g Mustard
Omega-6 - Linoleic acid 0.358g Mustard
Omega-3 - ALA 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
13%
Arborio rice
Minerals Daily Need Coverage Score
60%
Mustard
20%
Arborio rice

Comparison summary

Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 37)
Which food is richer in vitamins?
Mustard
Mustard is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 1104mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.163g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $1.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.