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  6. Mustard vs. Garlic

Mustard vs. Garlic — In-Depth Nutrition Comparison

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Differences between Mustard and Garlic

  • Mustard has more Selenium, and Fiber, while Garlic has more Vitamin B6, Manganese, Vitamin C, Copper, Calcium, Potassium, and Vitamin B5.
  • Garlic's daily need coverage for Vitamin B6 is 90% higher.
  • Garlic contains 65 times less Sodium than Mustard. Mustard contains 1104mg of Sodium, while Garlic contains 17mg.

The food types used in this comparison are Mustard, prepared, yellow and Garlic, raw.

Infographic

Mustard vs Garlic 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
2
:
8
Garlic
Garlic
Contains more Magnesium +92%
Contains more Selenium +135.9%
Contains more Calcium +187.3%
Contains more Phosphorus +41.7%
Contains more Potassium +163.8%
Contains less Sodium -98.5%
Contains more Zinc +81.3%
Contains more Copper +304.1%
Contains more Manganese +296.2%
Equal in Iron - 1.7
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Magnesium +92%
Contains more Selenium +135.9%
Contains more Calcium +187.3%
Contains more Phosphorus +41.7%
Contains more Potassium +163.8%
Contains less Sodium -98.5%
Contains more Zinc +81.3%
Contains more Copper +304.1%
Contains more Manganese +296.2%
Equal in Iron - 1.7

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
3
:
7
Garlic
Garlic
Contains more Vitamin A +1111.1%
Contains more Vitamin E +350%
Contains more Folate +133.3%
Contains more Vitamin C +10300%
Contains more Vitamin B1 +13%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B3 +23.9%
Contains more Vitamin B5 +134.6%
Contains more Vitamin B6 +1664.3%
Contains more Vitamin K +21.4%
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%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin A +1111.1%
Contains more Vitamin E +350%
Contains more Folate +133.3%
Contains more Vitamin C +10300%
Contains more Vitamin B1 +13%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B3 +23.9%
Contains more Vitamin B5 +134.6%
Contains more Vitamin B6 +1664.3%
Contains more Vitamin K +21.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard
Mustard
3
:
2
Garlic
Garlic
Contains more Fats +568%
Contains more Water +42.9%
Contains more Other +124.7%
Contains more Protein +70.1%
Contains more Carbs +467.1%
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
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more Fats +568%
Contains more Water +42.9%
Contains more Other +124.7%
Contains more Protein +70.1%
Contains more Carbs +467.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard
Mustard
2
:
1
Garlic
Garlic
Contains more Monounsaturated Fat +19736.4%
Contains more Polyunsaturated fat +210.8%
Contains less Saturated Fat -58.4%
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +19736.4%
Contains more Polyunsaturated fat +210.8%
Contains less Saturated Fat -58.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Garlic Opinion
Net carbs 1.83g 30.96g Garlic
Protein 3.74g 6.36g Garlic
Fats 3.34g 0.5g Mustard
Carbs 5.83g 33.06g Garlic
Calories 60kcal 149kcal Garlic
Starch 0.64g Mustard
Fructose 0.23g Mustard
Sugar 0.92g 1g Mustard
Fiber 4g 2.1g Mustard
Calcium 63mg 181mg Garlic
Iron 1.61mg 1.7mg Garlic
Magnesium 48mg 25mg Mustard
Phosphorus 108mg 153mg Garlic
Potassium 152mg 401mg Garlic
Sodium 1104mg 17mg Garlic
Zinc 0.64mg 1.16mg Garlic
Copper 0.074mg 0.299mg Garlic
Manganese 0.422mg 1.672mg Garlic
Selenium 33.5µg 14.2µg Mustard
Vitamin A 109IU 9IU Mustard
Vitamin A RAE 5µg 0µg Mustard
Vitamin E 0.36mg 0.08mg Mustard
Vitamin C 0.3mg 31.2mg Garlic
Vitamin B1 0.177mg 0.2mg Garlic
Vitamin B2 0.07mg 0.11mg Garlic
Vitamin B3 0.565mg 0.7mg Garlic
Vitamin B5 0.254mg 0.596mg Garlic
Vitamin B6 0.07mg 1.235mg Garlic
Folate 7µg 3µg Mustard
Vitamin K 1.4µg 1.7µg Garlic
Tryptophan 0.009mg 0.066mg Garlic
Threonine 0.167mg 0.157mg Mustard
Isoleucine 0.146mg 0.217mg Garlic
Leucine 0.292mg 0.308mg Garlic
Lysine 0.264mg 0.273mg Garlic
Methionine 0.076mg 0.076mg
Phenylalanine 0.161mg 0.183mg Garlic
Valine 0.189mg 0.291mg Garlic
Histidine 0.119mg 0.113mg Mustard
Trans Fat 0.009g 0g Garlic
Saturated Fat 0.214g 0.089g Garlic
Monounsaturated Fat 2.182g 0.011g Mustard
Polyunsaturated fat 0.774g 0.249g 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 Garlic
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
43%
Garlic
Minerals Daily Need Coverage Score
60%
Mustard
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 1087mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.125g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $1.5)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic
Garlic 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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.