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Mustard vs. Macaroon — In-Depth Nutrition Comparison

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A recap on differences between mustard and macaroon

  • Mustard is higher in selenium, vitamin B1, iron, calcium, and phosphorus, yet macaroon is higher in copper.
  • Macaroon covers your daily saturated fat needs 99% more than mustard.
  • Mustard contains 13 times more calcium than macaroon. While mustard contains 63mg of calcium, macaroon contains only 5mg.
  • The amount of sodium in macaroon is lower.

Food varieties used in this article are Mustard, prepared, yellow and Cookies, coconut macaroon.

Infographic

Mustard vs Macaroon 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 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 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
Contains more MagnesiumMagnesium +65.5%
Contains more CalciumCalcium +1160%
Contains more PotassiumPotassium +23.6%
Contains more IronIron +96.3%
Contains more PhosphorusPhosphorus +58.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +392.6%
Contains more CopperCopper +263.5%
Contains more ZincZinc +14.1%
Contains less SodiumSodium -78.2%

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
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 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% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +89.5%
Contains more Vitamin B1Vitamin B1 +785%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B3Vitamin B3 +156.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +27.3%
Contains more FolateFolate +133.3%
Contains more CholineCholine +146.2%
Contains more Vitamin B6Vitamin B6 +37.1%
~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
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 g
Contains more ProteinProtein +23.8%
Contains more WaterWater +628%
Contains more OtherOther +97.1%
Contains more FatsFats +575.1%
Contains more CarbsCarbs +950.1%

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
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +35.5%
~equal in Polyunsaturated fat ~0.81g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Macaroon DV% diff.
Saturated fat 0.214g 20.099g 90%
Selenium 33.5µg 6.8µg 49%
Sodium 1104mg 241mg 38%
Fats 3.34g 22.55g 30%
Copper 0.074mg 0.269mg 22%
Calories 60kcal 460kcal 20%
Carbs 5.83g 61.22g 18%
Manganese 0.422mg 18%
Vitamin B1 0.177mg 0.02mg 13%
Iron 1.61mg 0.82mg 10%
Calcium 63mg 5mg 6%
Phosphorus 108mg 68mg 6%
Magnesium 48mg 29mg 5%
Vitamin B5 0.254mg 5%
Fiber 4g 5.1g 4%
Choline 22.4mg 9.1mg 2%
Vitamin B6 0.07mg 0.096mg 2%
Vitamin B3 0.565mg 0.22mg 2%
Vitamin E 0.36mg 0.19mg 1%
Vitamin A 5µg 0µg 1%
Zinc 0.64mg 0.73mg 1%
Vitamin B2 0.07mg 0.06mg 1%
Protein 3.74g 3.02g 1%
Potassium 152mg 123mg 1%
Folate 7µg 3µg 1%
Monounsaturated fat 2.182g 1.61g 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 1.83g 56.12g N/A
Sugar 0.92g 45.16g N/A
Starch 0.64g 0%
Vitamin K 1.4µg 1.1µg 0%
Trans fat 0.009g N/A
Polyunsaturated fat 0.774g 0.81g 0%
Tryptophan 0.009mg 0%
Threonine 0.167mg 0%
Isoleucine 0.146mg 0%
Leucine 0.292mg 0%
Lysine 0.264mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.161mg 0%
Valine 0.189mg 0%
Histidine 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g 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 Macaroon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
5%
Macaroon
Minerals Daily Need Coverage Score
60%
Mustard
27%
Macaroon

Comparison summary

Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 44.24g)
Which food is lower in Saturated fat?
Mustard
Mustard is lower in Saturated fat (difference - 19.885g)
Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
Which food is richer in vitamins?
Mustard
Mustard is relatively richer in vitamins
Which food contains less Sodium?
Macaroon
Macaroon contains less Sodium (difference - 863mg)
Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $2.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.