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Mustard vs. Rice bran oil — In-Depth Nutrition Comparison

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Summary of differences between mustard and rice bran oil

  • Mustard has more selenium, iron, fiber, phosphorus, vitamin B1, and magnesium; however, rice bran oil is higher in vitamin E and vitamin K.
  • Rice bran oil covers your daily need for vitamin E, 213% more than mustard.
  • Rice bran oil has less sodium.
  • The glycemic index of mustard is higher.

These are the specific foods used in this comparison Mustard, prepared, yellow and Oil, rice bran.

Infographic

Mustard vs Rice bran oil 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 0% 0% 0% 2.6% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2200%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 646% 0% 0% 0% 0% 0% 0% 0% 62% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +8872.2%
Contains more Vitamin KVitamin K +1664.3%
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +2894%

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
21% 42% 37%
Saturated fat: Sat. Fat 19.7 g
Monounsaturated fat: Mono. Fat 39.3 g
Polyunsaturated fat: Poly. Fat 35 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +1701.1%
Contains more Poly. FatPolyunsaturated fat +4422%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Rice bran oil DV% diff.
Polyunsaturated fat 0.774g 35g 228%
Vitamin E 0.36mg 32.3mg 213%
Fats 3.34g 100g 149%
Monounsaturated fat 2.182g 39.3g 93%
Saturated fat 0.214g 19.7g 89%
Selenium 33.5µg 0µg 61%
Sodium 1104mg 0mg 48%
Calories 60kcal 884kcal 41%
Iron 1.61mg 0.07mg 19%
Vitamin K 1.4µg 24.7µg 19%
Manganese 0.422mg 18%
Fiber 4g 0g 16%
Phosphorus 108mg 0mg 15%
Vitamin B1 0.177mg 0mg 15%
Magnesium 48mg 0mg 11%
Copper 0.074mg 8%
Protein 3.74g 0g 7%
Zinc 0.64mg 0mg 6%
Calcium 63mg 0mg 6%
Vitamin B6 0.07mg 0mg 5%
Vitamin B5 0.254mg 0mg 5%
Vitamin B2 0.07mg 0mg 5%
Choline 22.4mg 4%
Vitamin B3 0.565mg 0mg 4%
Potassium 152mg 0mg 4%
Folate 7µg 0µg 2%
Carbs 5.83g 0g 2%
Vitamin A 5µg 0µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 1.83g 0g N/A
Sugar 0.92g 0g N/A
Starch 0.64g 0%
Trans fat 0.009g N/A
Tryptophan 0.009mg 0mg 0%
Threonine 0.167mg 0mg 0%
Isoleucine 0.146mg 0mg 0%
Leucine 0.292mg 0mg 0%
Lysine 0.264mg 0mg 0%
Methionine 0.076mg 0mg 0%
Phenylalanine 0.161mg 0mg 0%
Valine 0.189mg 0mg 0%
Histidine 0.119mg 0mg 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 Rice bran oil
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
54%
Rice bran oil
Minerals Daily Need Coverage Score
60%
Mustard
0%
Rice bran oil

Comparison summary

Which food is lower in Sugar?
Rice bran oil
Rice bran oil is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Rice bran oil
Rice bran oil contains less Sodium (difference - 1104mg)
Which food is lower in glycemic index?
Rice bran oil
Rice bran oil is lower in glycemic index (difference - 32)
Which food is cheaper?
Rice bran oil
Rice bran oil is cheaper (difference - $2.1)
Which food is lower in Saturated fat?
Mustard
Mustard is lower in Saturated fat (difference - 19.486g)
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. Rice bran oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171013/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.