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  6. Mustard vs. Onion

Mustard vs. Onion — In-Depth Nutrition Comparison

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How are Mustard and Onion different?

  • Mustard is richer in Selenium, Iron, Manganese, Phosphorus, Vitamin B1, Fiber, and Magnesium, while Onion is higher in Vitamin C.
  • Mustard covers your daily need of Selenium 60% more than Onion.
  • Mustard contains 276 times more Sodium than Onion. Mustard contains 1104mg of Sodium, while Onion contains 4mg.

Mustard, prepared, yellow and Onions, raw types were used in this article.

Infographic

Mustard vs Onion 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
9
:
1
Onion
Onion
Contains more Calcium +173.9%
Contains more Iron +666.7%
Contains more Magnesium +380%
Contains more Phosphorus +272.4%
Contains more Zinc +276.5%
Contains more Copper +89.7%
Contains more Manganese +227.1%
Contains more Selenium +6600%
Contains less Sodium -99.6%
Equal in Potassium - 146
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Calcium +173.9%
Contains more Iron +666.7%
Contains more Magnesium +380%
Contains more Phosphorus +272.4%
Contains more Zinc +276.5%
Contains more Copper +89.7%
Contains more Manganese +227.1%
Contains more Selenium +6600%
Contains less Sodium -99.6%
Equal in Potassium - 146

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
7
:
3
Onion
Onion
Contains more Vitamin A +5350%
Contains more Vitamin E +1700%
Contains more Vitamin B1 +284.8%
Contains more Vitamin B2 +159.3%
Contains more Vitamin B3 +387.1%
Contains more Vitamin B5 +106.5%
Contains more Vitamin K +250%
Contains more Vitamin C +2366.7%
Contains more Vitamin B6 +71.4%
Contains more Folate +171.4%
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%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +5350%
Contains more Vitamin E +1700%
Contains more Vitamin B1 +284.8%
Contains more Vitamin B2 +159.3%
Contains more Vitamin B3 +387.1%
Contains more Vitamin B5 +106.5%
Contains more Vitamin K +250%
Contains more Vitamin C +2366.7%
Contains more Vitamin B6 +71.4%
Contains more Folate +171.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard
Mustard
3
:
2
Onion
Onion
Contains more Protein +240%
Contains more Fats +3240%
Contains more Other +862.9%
Contains more Carbs +60.2%
Equal in Water - 89.11
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
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +240%
Contains more Fats +3240%
Contains more Other +862.9%
Contains more Carbs +60.2%
Equal in Water - 89.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard
Mustard
2
:
1
Onion
Onion
Contains more Monounsaturated Fat +16684.6%
Contains more Polyunsaturated fat +4452.9%
Contains less Saturated Fat -80.4%
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +16684.6%
Contains more Polyunsaturated fat +4452.9%
Contains less Saturated Fat -80.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mustard
Mustard
1
:
3
Onion
Onion
Contains more Starch +∞%
Contains more Sucrose +371.4%
Contains more Glucose +319.1%
Contains more Fructose +460.9%
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
Onion
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +371.4%
Contains more Glucose +319.1%
Contains more Fructose +460.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Onion Opinion
Net carbs 1.83g 7.64g Onion
Protein 3.74g 1.1g Mustard
Fats 3.34g 0.1g Mustard
Carbs 5.83g 9.34g Onion
Calories 60kcal 40kcal Mustard
Starch 0.64g 0g Mustard
Fructose 0.23g 1.29g Onion
Sugar 0.92g 4.24g Mustard
Fiber 4g 1.7g Mustard
Calcium 63mg 23mg Mustard
Iron 1.61mg 0.21mg Mustard
Magnesium 48mg 10mg Mustard
Phosphorus 108mg 29mg Mustard
Potassium 152mg 146mg Mustard
Sodium 1104mg 4mg Onion
Zinc 0.64mg 0.17mg Mustard
Copper 0.074mg 0.039mg Mustard
Manganese 0.422mg 0.129mg Mustard
Selenium 33.5µg 0.5µg Mustard
Vitamin A 109IU 2IU Mustard
Vitamin A RAE 5µg 0µg Mustard
Vitamin E 0.36mg 0.02mg Mustard
Vitamin C 0.3mg 7.4mg Onion
Vitamin B1 0.177mg 0.046mg Mustard
Vitamin B2 0.07mg 0.027mg Mustard
Vitamin B3 0.565mg 0.116mg Mustard
Vitamin B5 0.254mg 0.123mg Mustard
Vitamin B6 0.07mg 0.12mg Onion
Folate 7µg 19µg Onion
Vitamin K 1.4µg 0.4µg Mustard
Tryptophan 0.009mg 0.014mg Onion
Threonine 0.167mg 0.021mg Mustard
Isoleucine 0.146mg 0.014mg Mustard
Leucine 0.292mg 0.025mg Mustard
Lysine 0.264mg 0.039mg Mustard
Methionine 0.076mg 0.002mg Mustard
Phenylalanine 0.161mg 0.025mg Mustard
Valine 0.189mg 0.021mg Mustard
Histidine 0.119mg 0.014mg Mustard
Trans Fat 0.009g 0g Onion
Saturated Fat 0.214g 0.042g Onion
Monounsaturated Fat 2.182g 0.013g Mustard
Polyunsaturated fat 0.774g 0.017g Mustard
Omega-6 - Eicosadienoic acid 0.01g 0g 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 Onion
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
8%
Onion
Minerals Daily Need Coverage Score
60%
Mustard
8%
Onion

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 1100mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.172g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 17)
Which food is cheaper?
Onion
Onion is cheaper (difference - $1.9)
Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 3.32g)
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 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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.