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Mustard vs. Pea raw — In-Depth Nutrition Comparison

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Significant differences between mustard and pea raw

  • Mustard has more selenium; however, pea raw is richer in vitamin C, vitamin K, folate, vitamin A, copper, vitamin B3, vitamin B6, and vitamin B1.
  • Mustard covers your daily selenium needs 58% more than pea raw.
  • Pea raw has 221 times less sodium than mustard. Mustard has 1104mg of sodium, while pea raw has 5mg.
  • Pea raw has a higher glycemic index. The glycemic index of pea raw is 54, while the glycemic index of mustard is 32.

Specific food types used in this comparison are Mustard, prepared, yellow and Peas, green, raw.

Infographic

Mustard vs Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +152%
Contains more SeleniumSelenium +1761.1%
Contains more PotassiumPotassium +60.5%
Contains more CopperCopper +137.8%
Contains more ZincZinc +93.8%
Contains less SodiumSodium -99.5%
~equal in Iron ~1.47mg
~equal in Phosphorus ~108mg
~equal in Manganese ~0.41mg

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin EVitamin E +176.9%
Contains more Vitamin B5Vitamin B5 +144.2%
Contains more Vitamin CVitamin C +13233.3%
Contains more Vitamin AVitamin A +660%
Contains more Vitamin B1Vitamin B1 +50.3%
Contains more Vitamin B2Vitamin B2 +88.6%
Contains more Vitamin B3Vitamin B3 +269.9%
Contains more Vitamin B6Vitamin B6 +141.4%
Contains more Vitamin KVitamin K +1671.4%
Contains more FolateFolate +828.6%
Contains more CholineCholine +26.8%
~equal in Vitamin D ~0µg
~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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more FatsFats +735%
Contains more OtherOther +287.4%
Contains more ProteinProtein +44.9%
Contains more CarbsCarbs +147.9%
~equal in Water ~78.86g

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +6134.3%
Contains more Poly. FatPolyunsaturated fat +313.9%
Contains less Sat. FatSaturated fat -66.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +291.7%
Contains more SucroseSucrose +2276.2%
Contains more FructoseFructose +69.6%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Pea raw DV% diff.
Selenium 33.5µg 1.8µg 58%
Sodium 1104mg 5mg 48%
Vitamin C 0.3mg 40mg 44%
Vitamin K 1.4µg 24.8µg 20%
Folate 7µg 65µg 15%
Copper 0.074mg 0.176mg 11%
Vitamin B3 0.565mg 2.09mg 10%
Vitamin B6 0.07mg 0.169mg 8%
Fiber 4g 5.7g 7%
Vitamin B1 0.177mg 0.266mg 7%
Zinc 0.64mg 1.24mg 5%
Monounsaturated fat 2.182g 0.035g 5%
Vitamin B2 0.07mg 0.132mg 5%
Fats 3.34g 0.4g 5%
Polyunsaturated fat 0.774g 0.187g 4%
Vitamin A 5µg 38µg 4%
Calcium 63mg 25mg 4%
Magnesium 48mg 33mg 4%
Carbs 5.83g 14.45g 3%
Protein 3.74g 5.42g 3%
Vitamin B5 0.254mg 0.104mg 3%
Potassium 152mg 244mg 3%
Iron 1.61mg 1.47mg 2%
Vitamin E 0.36mg 0.13mg 2%
Choline 22.4mg 28.4mg 1%
Saturated fat 0.214g 0.071g 1%
Calories 60kcal 81kcal 1%
Manganese 0.422mg 0.41mg 1%
Net carbs 1.83g 8.75g N/A
Sugar 0.92g 5.67g N/A
Starch 0.64g 0%
Phosphorus 108mg 108mg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.009mg 0.037mg 0%
Threonine 0.167mg 0.203mg 0%
Isoleucine 0.146mg 0.195mg 0%
Leucine 0.292mg 0.323mg 0%
Lysine 0.264mg 0.317mg 0%
Methionine 0.076mg 0.082mg 0%
Phenylalanine 0.161mg 0.2mg 0%
Valine 0.189mg 0.235mg 0%
Histidine 0.119mg 0.107mg 0%
Fructose 0.23g 0.39g 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 Pea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
Minerals Daily Need Coverage Score
60%
Mustard
31%
Pea raw

Comparison summary

Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 1099mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 0.143g)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $1.8)
Which food is richer in vitamins?
Pea raw
Pea raw is relatively richer in vitamins
Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 4.75g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.