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  6. Mustard vs. Seaweed

Mustard vs. Seaweed — In-Depth Nutrition Comparison

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Differences between mustard and seaweed

  • Mustard has more selenium, fiber, vitamin B1, and manganese, while seaweed has more vitamin K, folate, magnesium, iron, and calcium.
  • Mustard's daily need coverage for selenium is 60% higher.
  • Seaweed contains 5 times less sodium than mustard. Mustard contains 1104mg of sodium, while seaweed contains 233mg.

The food types used in this comparison are Mustard, prepared, yellow and Seaweed, kelp, raw.

Infographic

Mustard vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +70.8%
Contains more PhosphorusPhosphorus +157.1%
Contains more ManganeseManganese +111%
Contains more SeleniumSelenium +4685.7%
Contains more MagnesiumMagnesium +152.1%
Contains more CalciumCalcium +166.7%
Contains more IronIron +77%
Contains more CopperCopper +75.7%
Contains more ZincZinc +92.2%
Contains less SodiumSodium -78.9%

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin B1Vitamin B1 +254%
Contains more Vitamin B3Vitamin B3 +20.2%
Contains more Vitamin B6Vitamin B6 +3400%
Contains more CholineCholine +75%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin AVitamin A +20%
Contains more Vitamin EVitamin E +141.7%
Contains more Vitamin B2Vitamin B2 +114.3%
Contains more Vitamin B5Vitamin B5 +152.8%
Contains more Vitamin KVitamin K +4614.3%
Contains more FolateFolate +2471.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Seaweed DV% diff.
Selenium 33.5µg 0.7µg 60%
Vitamin K 1.4µg 66µg 54%
Folate 7µg 180µg 43%
Sodium 1104mg 233mg 38%
Magnesium 48mg 121mg 17%
Iron 1.61mg 2.85mg 16%
Vitamin B1 0.177mg 0.05mg 11%
Calcium 63mg 168mg 11%
Fiber 4g 1.3g 11%
Manganese 0.422mg 0.2mg 10%
Phosphorus 108mg 42mg 9%
Vitamin B5 0.254mg 0.642mg 8%
Vitamin B2 0.07mg 0.15mg 6%
Copper 0.074mg 0.13mg 6%
Zinc 0.64mg 1.23mg 5%
Monounsaturated fat 2.182g 0.098g 5%
Polyunsaturated fat 0.774g 0.047g 5%
Vitamin B6 0.07mg 0.002mg 5%
Protein 3.74g 1.68g 4%
Fats 3.34g 0.56g 4%
Vitamin E 0.36mg 0.87mg 3%
Vitamin C 0.3mg 3mg 3%
Choline 22.4mg 12.8mg 2%
Potassium 152mg 89mg 2%
Calories 60kcal 43kcal 1%
Carbs 5.83g 9.57g 1%
Vitamin B3 0.565mg 0.47mg 1%
Net carbs 1.83g 8.27g N/A
Sugar 0.92g 0.6g N/A
Starch 0.64g 0%
Vitamin A 5µg 6µg 0%
Trans fat 0.009g 0g N/A
Saturated fat 0.214g 0.247g 0%
Tryptophan 0.009mg 0.048mg 0%
Threonine 0.167mg 0.055mg 0%
Isoleucine 0.146mg 0.076mg 0%
Leucine 0.292mg 0.083mg 0%
Lysine 0.264mg 0.082mg 0%
Methionine 0.076mg 0.025mg 0%
Phenylalanine 0.161mg 0.043mg 0%
Valine 0.189mg 0.072mg 0%
Histidine 0.119mg 0.024mg 0%
Fructose 0.23g 0%
Omega-3 - EPA 0g 0.004g N/A
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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +122.6%
Contains more FatsFats +496.4%
Contains more CarbsCarbs +64.2%
Contains more OtherOther +96.1%
~equal in Water ~81.58g

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -13.4%
Contains more Mono. FatMonounsaturated fat +2126.5%
Contains more Poly. FatPolyunsaturated fat +1546.8%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.