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  6. Mustard vs. Dried fruit

Mustard vs. Dried fruit — In-Depth Nutrition Comparison

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How are Mustard and Dried fruit different?

  • Mustard is richer in Selenium, and Vitamin B1, while Dried fruit is higher in Copper, Potassium, Vitamin E , Vitamin A RAE, Fiber, Iron, and Vitamin B3.
  • Mustard covers your daily need of Selenium 57% more than Dried fruit.
  • Mustard contains 110 times more Sodium than Dried fruit. Mustard contains 1104mg of Sodium, while Dried fruit contains 10mg.

Mustard, prepared, yellow and Apricots, dried, sulfured, uncooked types were used in this article.

Infographic

Mustard vs Dried fruit 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
6
:
4
Dried fruit
Dried fruit
Contains more Calcium +14.5%
Contains more Magnesium +50%
Contains more Phosphorus +52.1%
Contains more Zinc +64.1%
Contains more Manganese +79.6%
Contains more Selenium +1422.7%
Contains more Iron +65.2%
Contains more Potassium +664.5%
Contains less Sodium -99.1%
Contains more Copper +363.5%
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Calcium +14.5%
Contains more Magnesium +50%
Contains more Phosphorus +52.1%
Contains more Zinc +64.1%
Contains more Manganese +79.6%
Contains more Selenium +1422.7%
Contains more Iron +65.2%
Contains more Potassium +664.5%
Contains less Sodium -99.1%
Contains more Copper +363.5%

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
1
:
9
Dried fruit
Dried fruit
Contains more Vitamin B1 +1080%
Contains more Vitamin A +3206.4%
Contains more Vitamin E +1102.8%
Contains more Vitamin C +233.3%
Contains more Vitamin B3 +358.2%
Contains more Vitamin B5 +103.1%
Contains more Vitamin B6 +104.3%
Contains more Folate +42.9%
Contains more Vitamin K +121.4%
Equal in Vitamin B2 - 0.074
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%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin B1 +1080%
Contains more Vitamin A +3206.4%
Contains more Vitamin E +1102.8%
Contains more Vitamin C +233.3%
Contains more Vitamin B3 +358.2%
Contains more Vitamin B5 +103.1%
Contains more Vitamin B6 +104.3%
Contains more Folate +42.9%
Contains more Vitamin K +121.4%
Equal in Vitamin B2 - 0.074

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard
Mustard
4
:
1
Dried fruit
Dried fruit
Contains more Protein +10.3%
Contains more Fats +554.9%
Contains more Water +171%
Contains more Other +31.1%
Contains more Carbs +974.4%
Equal in Protein - 3.39
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
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Protein +10.3%
Contains more Fats +554.9%
Contains more Water +171%
Contains more Other +31.1%
Contains more Carbs +974.4%
Equal in Protein - 3.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard
Mustard
2
:
1
Dried fruit
Dried fruit
Contains more Monounsaturated Fat +2848.6%
Contains more Polyunsaturated fat +945.9%
Contains less Saturated Fat -92.1%
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +2848.6%
Contains more Polyunsaturated fat +945.9%
Contains less Saturated Fat -92.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mustard
Mustard
1
:
3
Dried fruit
Dried fruit
Contains more Starch +82.9%
Contains more Sucrose +3657.1%
Contains more Glucose +6938.3%
Contains more Fructose +5321.7%
Mustard
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
Dried fruit
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +82.9%
Contains more Sucrose +3657.1%
Contains more Glucose +6938.3%
Contains more Fructose +5321.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Dried fruit Opinion
Net carbs 1.83g 55.34g Dried fruit
Protein 3.74g 3.39g Mustard
Fats 3.34g 0.51g Mustard
Carbs 5.83g 62.64g Dried fruit
Calories 60kcal 241kcal Dried fruit
Starch 0.64g 0.35g Mustard
Fructose 0.23g 12.47g Dried fruit
Sugar 0.92g 53.44g Mustard
Fiber 4g 7.3g Dried fruit
Calcium 63mg 55mg Mustard
Iron 1.61mg 2.66mg Dried fruit
Magnesium 48mg 32mg Mustard
Phosphorus 108mg 71mg Mustard
Potassium 152mg 1162mg Dried fruit
Sodium 1104mg 10mg Dried fruit
Zinc 0.64mg 0.39mg Mustard
Copper 0.074mg 0.343mg Dried fruit
Manganese 0.422mg 0.235mg Mustard
Selenium 33.5µg 2.2µg Mustard
Vitamin A 109IU 3604IU Dried fruit
Vitamin A RAE 5µg 180µg Dried fruit
Vitamin E 0.36mg 4.33mg Dried fruit
Vitamin C 0.3mg 1mg Dried fruit
Vitamin B1 0.177mg 0.015mg Mustard
Vitamin B2 0.07mg 0.074mg Dried fruit
Vitamin B3 0.565mg 2.589mg Dried fruit
Vitamin B5 0.254mg 0.516mg Dried fruit
Vitamin B6 0.07mg 0.143mg Dried fruit
Folate 7µg 10µg Dried fruit
Vitamin K 1.4µg 3.1µg Dried fruit
Tryptophan 0.009mg 0.016mg Dried fruit
Threonine 0.167mg 0.073mg Mustard
Isoleucine 0.146mg 0.063mg Mustard
Leucine 0.292mg 0.105mg Mustard
Lysine 0.264mg 0.083mg Mustard
Methionine 0.076mg 0.015mg Mustard
Phenylalanine 0.161mg 0.062mg Mustard
Valine 0.189mg 0.078mg Mustard
Histidine 0.119mg 0.047mg Mustard
Trans Fat 0.009g Dried fruit
Saturated Fat 0.214g 0.017g Dried fruit
Monounsaturated Fat 2.182g 0.074g Mustard
Polyunsaturated fat 0.774g 0.074g 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 Dried fruit
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
38%
Dried fruit
Minerals Daily Need Coverage Score
60%
Mustard
44%
Dried fruit

Comparison summary

Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 52.52g)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 1094mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.197g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 1)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.1)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.