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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 of 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.

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.
Mustard
Mustard
6
:
4
Brown rice
Brown rice
Contains more Calcium +2000%
Contains more Iron +187.5%
Contains more Magnesium +23.1%
Contains more Potassium +76.7%
Contains more Selenium +477.6%
Contains less Sodium -99.6%
Contains more Zinc +10.9%
Contains more Copper +43.2%
Contains more Manganese +130.8%
Equal in Phosphorus - 103
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +2000%
Contains more Iron +187.5%
Contains more Magnesium +23.1%
Contains more Potassium +76.7%
Contains more Selenium +477.6%
Contains less Sodium -99.6%
Contains more Zinc +10.9%
Contains more Copper +43.2%
Contains more Manganese +130.8%
Equal in Phosphorus - 103

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
5
:
5
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin E +111.8%
Contains more Vitamin C +∞%
Contains more Vitamin K +600%
Contains more Vitamin B3 +353.3%
Contains more Vitamin B5 +49.6%
Contains more Vitamin B6 +75.7%
Contains more Folate +28.6%
Equal in Vitamin B1 - 0.178
Equal in Vitamin B2 - 0.069
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%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +111.8%
Contains more Vitamin C +∞%
Contains more Vitamin K +600%
Contains more Vitamin B3 +353.3%
Contains more Vitamin B5 +49.6%
Contains more Vitamin B6 +75.7%
Contains more Folate +28.6%
Equal in Vitamin B1 - 0.178
Equal in Vitamin B2 - 0.069

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard
Mustard
4
:
1
Brown rice
Brown rice
Contains more Protein +36.5%
Contains more Fats +244.3%
Contains more Water +19.1%
Contains more Other +665.9%
Contains more Carbs +338.8%
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
Brown rice
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 Protein +36.5%
Contains more Fats +244.3%
Contains more Water +19.1%
Contains more Other +665.9%
Contains more Carbs +338.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard
Mustard
3
:
0
Brown rice
Brown rice
Contains less Saturated Fat -17.7%
Contains more Monounsaturated Fat +491.3%
Contains more Polyunsaturated fat +111.5%
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -17.7%
Contains more Monounsaturated Fat +491.3%
Contains more Polyunsaturated fat +111.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mustard
Mustard
2
:
2
Brown rice
Brown rice
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +3773.4%
Contains more Sucrose +14.3%
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
Brown rice
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 Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +3773.4%
Contains more Sucrose +14.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Brown rice Opinion
Net carbs 1.83g 23.98g Brown rice
Protein 3.74g 2.74g Mustard
Fats 3.34g 0.97g Mustard
Carbs 5.83g 25.58g Brown rice
Calories 60kcal 123kcal Brown rice
Starch 0.64g 24.79g Brown rice
Fructose 0.23g 0g Mustard
Sugar 0.92g 0.24g Brown rice
Fiber 4g 1.6g Mustard
Calcium 63mg 3mg Mustard
Iron 1.61mg 0.56mg Mustard
Magnesium 48mg 39mg Mustard
Phosphorus 108mg 103mg Mustard
Potassium 152mg 86mg Mustard
Sodium 1104mg 4mg Brown rice
Zinc 0.64mg 0.71mg Brown rice
Copper 0.074mg 0.106mg Brown rice
Manganese 0.422mg 0.974mg Brown rice
Selenium 33.5µg 5.8µg Mustard
Vitamin A 109IU 0IU Mustard
Vitamin A RAE 5µg 0µg Mustard
Vitamin E 0.36mg 0.17mg Mustard
Vitamin C 0.3mg 0mg Mustard
Vitamin B1 0.177mg 0.178mg Brown rice
Vitamin B2 0.07mg 0.069mg Mustard
Vitamin B3 0.565mg 2.561mg Brown rice
Vitamin B5 0.254mg 0.38mg Brown rice
Vitamin B6 0.07mg 0.123mg Brown rice
Folate 7µg 9µg Brown rice
Vitamin K 1.4µg 0.2µg Mustard
Tryptophan 0.009mg 0.033mg Brown rice
Threonine 0.167mg 0.095mg Mustard
Isoleucine 0.146mg 0.109mg Mustard
Leucine 0.292mg 0.214mg Mustard
Lysine 0.264mg 0.099mg Mustard
Methionine 0.076mg 0.058mg Mustard
Phenylalanine 0.161mg 0.133mg Mustard
Valine 0.189mg 0.151mg Mustard
Histidine 0.119mg 0.066mg Mustard
Trans Fat 0.009g 0g Brown rice
Saturated Fat 0.214g 0.26g Mustard
Monounsaturated Fat 2.182g 0.369g Mustard
Polyunsaturated fat 0.774g 0.366g Mustard
Omega-6 - Eicosadienoic acid 0.01g 0g Mustard
Omega-6 - Linoleic acid 0.358g 0.355g Mustard
Omega-3 - ALA 0.373g 0.011g Mustard
Omega-3 - Eicosatrienoic acid 0.018g 0g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Brown rice
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
14%
Brown rice
Minerals Daily Need Coverage Score
60%
Mustard
32%
Brown rice

Comparison summary

Which food is lower in Saturated Fat?
Mustard
Mustard is lower in Saturated Fat (difference - 0.046g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 1100mg)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.