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  6. Mustard vs. Flax

Mustard vs. Flax — In-Depth Nutrition Comparison

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What are the main differences between Mustard and Flax?

  • Mustard has less Copper, Vitamin B1, Fiber, Manganese, Magnesium, Phosphorus, Iron, Zinc, and Vitamin B6 than Flax.
  • Flax's daily need coverage for Copper is 127% higher.
  • Mustard has 37 times more Sodium than Flax. Mustard has 1104mg of Sodium, while Flax has 30mg.

We used Mustard, prepared, yellow and Seeds, flaxseed types in this comparison.

Infographic

Mustard vs Flax 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
1
:
9
Flax
Flax
Contains more Selenium +31.9%
Contains more Calcium +304.8%
Contains more Iron +255.9%
Contains more Magnesium +716.7%
Contains more Phosphorus +494.4%
Contains more Potassium +434.9%
Contains less Sodium -97.3%
Contains more Zinc +578.1%
Contains more Copper +1548.6%
Contains more Manganese +488.2%
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Selenium +31.9%
Contains more Calcium +304.8%
Contains more Iron +255.9%
Contains more Magnesium +716.7%
Contains more Phosphorus +494.4%
Contains more Potassium +434.9%
Contains less Sodium -97.3%
Contains more Zinc +578.1%
Contains more Copper +1548.6%
Contains more Manganese +488.2%

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
2
:
8
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +16.1%
Contains more Vitamin C +100%
Contains more Vitamin B1 +828.8%
Contains more Vitamin B2 +130%
Contains more Vitamin B3 +445.1%
Contains more Vitamin B5 +287.8%
Contains more Vitamin B6 +575.7%
Contains more Folate +1142.9%
Contains more Vitamin K +207.1%
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%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +16.1%
Contains more Vitamin C +100%
Contains more Vitamin B1 +828.8%
Contains more Vitamin B2 +130%
Contains more Vitamin B3 +445.1%
Contains more Vitamin B5 +287.8%
Contains more Vitamin B6 +575.7%
Contains more Folate +1142.9%
Contains more Vitamin K +207.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard
Mustard
1
:
4
Flax
Flax
Contains more Water +1102.9%
Contains more Protein +389%
Contains more Fats +1162.3%
Contains more Carbs +395.4%
Contains more Other +10.1%
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
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Water +1102.9%
Contains more Protein +389%
Contains more Fats +1162.3%
Contains more Carbs +395.4%
Contains more Other +10.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard
Mustard
1
:
2
Flax
Flax
Contains less Saturated Fat -94.2%
Contains more Monounsaturated Fat +245%
Contains more Polyunsaturated fat +3611.9%
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -94.2%
Contains more Monounsaturated Fat +245%
Contains more Polyunsaturated fat +3611.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mustard
Mustard
3
:
1
Flax
Flax
Contains more Starch +∞%
Contains more Glucose +17.5%
Contains more Fructose +∞%
Contains more Sucrose +447.6%
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
Flax
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +17.5%
Contains more Fructose +∞%
Contains more Sucrose +447.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Flax Opinion
Net carbs 1.83g 1.58g Mustard
Protein 3.74g 18.29g Flax
Fats 3.34g 42.16g Flax
Carbs 5.83g 28.88g Flax
Calories 60kcal 534kcal Flax
Starch 0.64g Mustard
Fructose 0.23g 0g Mustard
Sugar 0.92g 1.55g Mustard
Fiber 4g 27.3g Flax
Calcium 63mg 255mg Flax
Iron 1.61mg 5.73mg Flax
Magnesium 48mg 392mg Flax
Phosphorus 108mg 642mg Flax
Potassium 152mg 813mg Flax
Sodium 1104mg 30mg Flax
Zinc 0.64mg 4.34mg Flax
Copper 0.074mg 1.22mg Flax
Manganese 0.422mg 2.482mg Flax
Selenium 33.5µg 25.4µg Mustard
Vitamin A 109IU 0IU Mustard
Vitamin A RAE 5µg 0µg Mustard
Vitamin E 0.36mg 0.31mg Mustard
Vitamin C 0.3mg 0.6mg Flax
Vitamin B1 0.177mg 1.644mg Flax
Vitamin B2 0.07mg 0.161mg Flax
Vitamin B3 0.565mg 3.08mg Flax
Vitamin B5 0.254mg 0.985mg Flax
Vitamin B6 0.07mg 0.473mg Flax
Folate 7µg 87µg Flax
Vitamin K 1.4µg 4.3µg Flax
Tryptophan 0.009mg 0.297mg Flax
Threonine 0.167mg 0.766mg Flax
Isoleucine 0.146mg 0.896mg Flax
Leucine 0.292mg 1.235mg Flax
Lysine 0.264mg 0.862mg Flax
Methionine 0.076mg 0.37mg Flax
Phenylalanine 0.161mg 0.957mg Flax
Valine 0.189mg 1.072mg Flax
Histidine 0.119mg 0.472mg Flax
Trans Fat 0.009g Flax
Saturated Fat 0.214g 3.663g Mustard
Monounsaturated Fat 2.182g 7.527g Flax
Polyunsaturated fat 0.774g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.01g 0.007g Mustard
Omega-6 - Linoleic acid 0.358g Mustard
Omega-3 - ALA 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Flax
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
63%
Flax
Minerals Daily Need Coverage Score
60%
Mustard
191%
Flax

Comparison summary

Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 0.63g)
Which food is lower in Saturated Fat?
Mustard
Mustard is lower in Saturated Fat (difference - 3.449g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 32)
Which food is cheaper?
Mustard
Mustard is cheaper (difference - $0.9)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 1074mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax 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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.