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Mustard vs. Oats — In-Depth Nutrition Comparison

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The main differences between mustard and oats

  • Oats are richer than mustard in manganese, copper, phosphorus, vitamin B1, iron, magnesium, zinc, fiber, and vitamin B5.
  • Daily need coverage for manganese for oats is 195% higher.
  • Mustard contains 552 times more sodium than oats. Mustard contains 1104mg of sodium, while oats contain 2mg.
  • Mustard has a lower glycemic index than oats.

Food types used in this article are Mustard, prepared, yellow and Oats.

Infographic

Mustard vs Oats 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%
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more CalciumCalcium +16.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +268.8%
Contains more PotassiumPotassium +182.2%
Contains more IronIron +193.2%
Contains more CopperCopper +745.9%
Contains more ZincZinc +520.3%
Contains more PhosphorusPhosphorus +384.3%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +1064.9%

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%
Oats
Oats
6
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +331.1%
Contains more Vitamin B2Vitamin B2 +98.6%
Contains more Vitamin B3Vitamin B3 +70.1%
Contains more Vitamin B5Vitamin B5 +431.1%
Contains more Vitamin B6Vitamin B6 +70%
Contains more FolateFolate +700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Oats DV% diff.
Manganese 0.422mg 4.916mg 195%
Copper 0.074mg 0.626mg 61%
Selenium 33.5µg 61%
Phosphorus 108mg 523mg 59%
Vitamin B1 0.177mg 0.763mg 49%
Sodium 1104mg 2mg 48%
Iron 1.61mg 4.72mg 39%
Magnesium 48mg 177mg 31%
Zinc 0.64mg 3.97mg 30%
Protein 3.74g 16.89g 26%
Fiber 4g 10.6g 26%
Vitamin B5 0.254mg 1.349mg 22%
Carbs 5.83g 66.27g 20%
Calories 60kcal 389kcal 16%
Folate 7µg 56µg 12%
Polyunsaturated fat 0.774g 2.535g 12%
Potassium 152mg 429mg 8%
Vitamin B2 0.07mg 0.139mg 5%
Saturated fat 0.214g 1.217g 5%
Fats 3.34g 6.9g 5%
Vitamin B6 0.07mg 0.119mg 4%
Choline 22.4mg 4%
Vitamin B3 0.565mg 0.961mg 2%
Vitamin E 0.36mg 2%
Vitamin A 5µg 0µg 1%
Vitamin K 1.4µg 1%
Calcium 63mg 54mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 1.83g 55.67g N/A
Sugar 0.92g N/A
Starch 0.64g 0%
Trans fat 0.009g N/A
Monounsaturated fat 2.182g 2.178g 0%
Tryptophan 0.009mg 0.234mg 0%
Threonine 0.167mg 0.575mg 0%
Isoleucine 0.146mg 0.694mg 0%
Leucine 0.292mg 1.284mg 0%
Lysine 0.264mg 0.701mg 0%
Methionine 0.076mg 0.312mg 0%
Phenylalanine 0.161mg 0.895mg 0%
Valine 0.189mg 0.937mg 0%
Histidine 0.119mg 0.405mg 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

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
Oats
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more WaterWater +918.5%
Contains more OtherOther +95.9%
Contains more ProteinProtein +351.6%
Contains more FatsFats +106.6%
Contains more CarbsCarbs +1036.7%

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
Oats
Oats
1
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -82.4%
Contains more Poly. FatPolyunsaturated fat +227.5%
~equal in Monounsaturated fat ~2.178g

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.