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  6. Mustard vs. Minestrone

Mustard vs. Minestrone — In-Depth Nutrition Comparison

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What are the main differences between mustard and minestrone?

  • Mustard is richer in iron, fiber, vitamin B1, phosphorus, manganese, magnesium, and monounsaturated fat, yet minestrone is richer in vitamin A.
  • Mustard's daily need coverage for sodium is 37% higher.
  • Mustard has 16 times more magnesium than minestrone. Mustard has 48mg of magnesium, while minestrone has 3mg.
  • Minestrone contains less sodium.
  • Mustard has a lower glycemic index than minestrone.

We used Mustard, prepared, yellow and Soup, minestrone, canned, prepared with equal volume water types in this comparison.

Infographic

Mustard vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +16.9%
Contains more IronIron +323.7%
Contains more CopperCopper +45.1%
Contains more ZincZinc +106.5%
Contains more PhosphorusPhosphorus +369.6%
Contains more ManganeseManganese +177.6%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -77%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +704.5%
Contains more Vitamin B2Vitamin B2 +288.9%
Contains more Vitamin B3Vitamin B3 +44.5%
Contains more Vitamin B5Vitamin B5 +81.4%
Contains more Vitamin B6Vitamin B6 +70.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin AVitamin A +880%
Contains more FolateFolate +114.3%
~equal in Vitamin D ~µg
~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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +111.3%
Contains more FatsFats +221.2%
Contains more CarbsCarbs +25.1%
Contains more OtherOther +180.8%
~equal in Water ~91.33g

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated fat +652.4%
Contains more Poly. FatPolyunsaturated fat +68.3%
~equal in Saturated fat ~0.23g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Minestrone DV% diff.
Selenium 33.5µg 61%
Sodium 1104mg 254mg 37%
Iron 1.61mg 0.38mg 15%
Fiber 4g 0.4g 14%
Vitamin B1 0.177mg 0.022mg 13%
Phosphorus 108mg 23mg 12%
Manganese 0.422mg 0.152mg 12%
Magnesium 48mg 3mg 11%
Monounsaturated fat 2.182g 0.29g 5%
Vitamin A 5µg 49µg 5%
Calcium 63mg 14mg 5%
Vitamin B2 0.07mg 0.018mg 4%
Choline 22.4mg 4%
Protein 3.74g 1.77g 4%
Fats 3.34g 1.04g 4%
Copper 0.074mg 0.051mg 3%
Zinc 0.64mg 0.31mg 3%
Vitamin B5 0.254mg 0.14mg 2%
Vitamin B6 0.07mg 0.041mg 2%
Folate 7µg 15µg 2%
Vitamin E 0.36mg 2%
Polyunsaturated fat 0.774g 0.46g 2%
Vitamin K 1.4µg 1%
Calories 60kcal 34kcal 1%
Vitamin B3 0.565mg 0.391mg 1%
Potassium 152mg 130mg 1%
Vitamin C 0.3mg 0.5mg 0%
Carbs 5.83g 4.66g 0%
Net carbs 1.83g 4.26g N/A
Cholesterol 0mg 1mg 0%
Sugar 0.92g N/A
Starch 0.64g 0%
Trans fat 0.009g N/A
Saturated fat 0.214g 0.23g 0%
Tryptophan 0.009mg 0.013mg 0%
Threonine 0.167mg 0.043mg 0%
Isoleucine 0.146mg 0.054mg 0%
Leucine 0.292mg 0.098mg 0%
Lysine 0.264mg 0.076mg 0%
Methionine 0.076mg 0.018mg 0%
Phenylalanine 0.161mg 0.064mg 0%
Valine 0.189mg 0.074mg 0%
Histidine 0.119mg 0.03mg 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 Minestrone
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
5%
Minestrone
Minerals Daily Need Coverage Score
60%
Mustard
12%
Minestrone

Comparison summary

Which food is lower in Cholesterol?
Mustard
Mustard is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated fat?
Mustard
Mustard is lower in Saturated fat (difference - 0.016g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 15)
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 is lower in Sugar?
Minestrone
Minestrone is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Minestrone
Minestrone contains less Sodium (difference - 850mg)
Which food is cheaper?
Minestrone
Minestrone is cheaper (difference - $2.1)

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.