Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Spices
  4. Mustard
  5. Compare
  6. Mustard vs. Pumpkin

Mustard vs. Pumpkin — In-Depth Nutrition Comparison

Compare

How are mustard and pumpkin different?

  • Mustard is richer in selenium, fiber, manganese, vitamin B1, iron, phosphorus, and magnesium, while pumpkin is higher in vitamin A and vitamin C.
  • Pumpkin covers your daily need for vitamin A, 168% more than mustard.
  • Mustard contains 1104 times more sodium than pumpkin. Mustard contains 1104mg of sodium, while pumpkin contains 1mg.
  • Pumpkin has a higher glycemic index (52) than mustard (32).

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

Infographic

Mustard vs Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +200%
Contains more IronIron +101.3%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +145.5%
Contains more ManganeseManganese +237.6%
Contains more SeleniumSelenium +11066.7%
Contains more PotassiumPotassium +123.7%
Contains more CopperCopper +71.6%
Contains less SodiumSodium -99.9%

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%
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B1Vitamin B1 +254%
Contains more Vitamin B6Vitamin B6 +14.8%
Contains more Vitamin KVitamin K +27.3%
Contains more CholineCholine +173.2%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin AVitamin A +8420%
Contains more Vitamin EVitamin E +194.4%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more Vitamin B5Vitamin B5 +17.3%
Contains more FolateFolate +128.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.6mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Pumpkin DV% diff.
Selenium 33.5µg 0.3µg 60%
Sodium 1104mg 1mg 48%
Vitamin A 5µg 426µg 47%
Fiber 4g 0.5g 14%
Manganese 0.422mg 0.125mg 13%
Vitamin B1 0.177mg 0.05mg 11%
Iron 1.61mg 0.8mg 10%
Vitamin C 0.3mg 9mg 10%
Phosphorus 108mg 44mg 9%
Magnesium 48mg 12mg 9%
Potassium 152mg 340mg 6%
Copper 0.074mg 0.127mg 6%
Protein 3.74g 1g 5%
Polyunsaturated fat 0.774g 0.005g 5%
Monounsaturated fat 2.182g 0.013g 5%
Fats 3.34g 0.1g 5%
Vitamin E 0.36mg 1.06mg 5%
Calcium 63mg 21mg 4%
Vitamin B2 0.07mg 0.11mg 3%
Choline 22.4mg 8.2mg 3%
Zinc 0.64mg 0.32mg 3%
Folate 7µg 16µg 2%
Calories 60kcal 26kcal 2%
Saturated fat 0.214g 0.052g 1%
Vitamin B5 0.254mg 0.298mg 1%
Vitamin B6 0.07mg 0.061mg 1%
Carbs 5.83g 6.5g 0%
Net carbs 1.83g 6g N/A
Sugar 0.92g 2.76g N/A
Starch 0.64g 0%
Vitamin B3 0.565mg 0.6mg 0%
Vitamin K 1.4µg 1.1µg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.009mg 0.012mg 0%
Threonine 0.167mg 0.029mg 0%
Isoleucine 0.146mg 0.031mg 0%
Leucine 0.292mg 0.046mg 0%
Lysine 0.264mg 0.054mg 0%
Methionine 0.076mg 0.011mg 0%
Phenylalanine 0.161mg 0.032mg 0%
Valine 0.189mg 0.035mg 0%
Histidine 0.119mg 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +274%
Contains more FatsFats +3240%
Contains more OtherOther +321.3%
Contains more CarbsCarbs +11.5%
~equal in Water ~91.6g

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +16684.6%
Contains more Poly. FatPolyunsaturated fat +15380%
Contains less Sat. FatSaturated fat -75.7%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.