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  6. Mustard vs. Brown rice

Mustard vs. Brown rice — In-Depth Nutrition Comparison

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Summary of differences between mustard and brown rice

  • Mustard has more selenium, iron, fiber, and calcium; however, brown rice is higher in manganese and vitamin B3.
  • Mustard covers your daily need for selenium, 50% more than brown rice.
  • Mustard has 276 times more sodium than brown rice. While mustard has 1104mg of sodium, brown rice has only 4mg.
  • The glycemic index of brown rice is higher.

These are the specific foods used in this comparison Mustard, prepared, yellow and Rice, brown, long-grain, cooked.

Infographic

Mustard vs Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +23.1%
Contains more CalciumCalcium +2000%
Contains more PotassiumPotassium +76.7%
Contains more IronIron +187.5%
Contains more SeleniumSelenium +477.6%
Contains more CopperCopper +43.2%
Contains more ZincZinc +10.9%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +130.8%
~equal in Phosphorus ~103mg

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +111.8%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +143.5%
Contains more Vitamin B3Vitamin B3 +353.3%
Contains more Vitamin B5Vitamin B5 +49.6%
Contains more Vitamin B6Vitamin B6 +75.7%
Contains more FolateFolate +28.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.178mg
~equal in Vitamin B2 ~0.069mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Brown rice DV% diff.
Selenium 33.5µg 5.8µg 50%
Sodium 1104mg 4mg 48%
Manganese 0.422mg 0.974mg 24%
Iron 1.61mg 0.56mg 13%
Vitamin B3 0.565mg 2.561mg 12%
Fiber 4g 1.6g 10%
Starch 0.64g 24.79g 10%
Carbs 5.83g 25.58g 7%
Calcium 63mg 3mg 6%
Monounsaturated fat 2.182g 0.369g 5%
Fats 3.34g 0.97g 4%
Vitamin B6 0.07mg 0.123mg 4%
Copper 0.074mg 0.106mg 4%
Polyunsaturated fat 0.774g 0.366g 3%
Vitamin B5 0.254mg 0.38mg 3%
Calories 60kcal 123kcal 3%
Choline 22.4mg 9.2mg 2%
Protein 3.74g 2.74g 2%
Potassium 152mg 86mg 2%
Magnesium 48mg 39mg 2%
Phosphorus 108mg 103mg 1%
Folate 7µg 9µg 1%
Vitamin E 0.36mg 0.17mg 1%
Zinc 0.64mg 0.71mg 1%
Vitamin A 5µg 0µg 1%
Vitamin K 1.4µg 0.2µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 1.83g 23.98g N/A
Sugar 0.92g 0.24g N/A
Vitamin B1 0.177mg 0.178mg 0%
Vitamin B2 0.07mg 0.069mg 0%
Trans fat 0.009g 0g N/A
Saturated fat 0.214g 0.26g 0%
Tryptophan 0.009mg 0.033mg 0%
Threonine 0.167mg 0.095mg 0%
Isoleucine 0.146mg 0.109mg 0%
Leucine 0.292mg 0.214mg 0%
Lysine 0.264mg 0.099mg 0%
Methionine 0.076mg 0.058mg 0%
Phenylalanine 0.161mg 0.133mg 0%
Valine 0.189mg 0.151mg 0%
Histidine 0.119mg 0.066mg 0%
Fructose 0.23g 0g 0%
Omega-3 - ALA 0.373g 0.011g N/A
Omega-3 - Eicosatrienoic acid 0.018g 0g N/A
Omega-6 - Eicosadienoic acid 0.01g 0g N/A
Omega-6 - Linoleic acid 0.358g 0.355g 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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +36.5%
Contains more FatsFats +244.3%
Contains more WaterWater +19.1%
Contains more OtherOther +665.9%
Contains more CarbsCarbs +338.8%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -17.7%
Contains more Mono. FatMonounsaturated fat +491.3%
Contains more Poly. FatPolyunsaturated fat +111.5%

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
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +3773.4%
Contains more SucroseSucrose +14.3%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.