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Mustard vs. Flax seeds — In-Depth Nutrition Comparison

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What are the main differences between mustard and flax seeds?

  • Mustard has less copper, vitamin B1, fiber, manganese, magnesium, phosphorus, iron, zinc, and vitamin B6 than flax seeds.
  • Flax seeds' daily need coverage for copper is 127% higher.
  • Mustard has 37 times more sodium than flax seeds. Mustard has 1104mg of sodium, while flax seeds have 30mg.

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

Infographic

Mustard vs Flax seeds infographic
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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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more SeleniumSelenium +31.9%
Contains more MagnesiumMagnesium +716.7%
Contains more CalciumCalcium +304.8%
Contains more PotassiumPotassium +434.9%
Contains more IronIron +255.9%
Contains more CopperCopper +1548.6%
Contains more ZincZinc +578.1%
Contains more PhosphorusPhosphorus +494.4%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +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.
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16.1%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B1Vitamin B1 +828.8%
Contains more Vitamin B2Vitamin B2 +130%
Contains more Vitamin B3Vitamin B3 +445.1%
Contains more Vitamin B5Vitamin B5 +287.8%
Contains more Vitamin B6Vitamin B6 +575.7%
Contains more Vitamin KVitamin K +207.1%
Contains more FolateFolate +1142.9%
Contains more CholineCholine +251.3%
~equal in Vitamin D ~0µg
~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
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 WaterWater +1102.9%
Contains more ProteinProtein +389%
Contains more FatsFats +1162.3%
Contains more CarbsCarbs +395.4%
Contains more OtherOther +10.1%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +245%
Contains more Poly. FatPolyunsaturated fat +3611.9%

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
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 StarchStarch +∞%
Contains more GlucoseGlucose +17.5%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +447.6%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 seeds
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 seeds DV% diff.
Polyunsaturated fat 0.774g 28.73g 186%
Copper 0.074mg 1.22mg 127%
Vitamin B1 0.177mg 1.644mg 122%
Fiber 4g 27.3g 93%
Manganese 0.422mg 2.482mg 90%
Magnesium 48mg 392mg 82%
Phosphorus 108mg 642mg 76%
Fats 3.34g 42.16g 60%
Iron 1.61mg 5.73mg 52%
Sodium 1104mg 30mg 47%
Zinc 0.64mg 4.34mg 34%
Vitamin B6 0.07mg 0.473mg 31%
Protein 3.74g 18.29g 29%
Calories 60kcal 534kcal 24%
Folate 7µg 87µg 20%
Potassium 152mg 813mg 19%
Calcium 63mg 255mg 19%
Saturated fat 0.214g 3.663g 16%
Vitamin B3 0.565mg 3.08mg 16%
Selenium 33.5µg 25.4µg 15%
Vitamin B5 0.254mg 0.985mg 15%
Monounsaturated fat 2.182g 7.527g 13%
Choline 22.4mg 78.7mg 10%
Carbs 5.83g 28.88g 8%
Vitamin B2 0.07mg 0.161mg 7%
Vitamin K 1.4µg 4.3µg 2%
Vitamin A 5µg 0µg 1%
Vitamin C 0.3mg 0.6mg 0%
Net carbs 1.83g 1.58g N/A
Sugar 0.92g 1.55g N/A
Starch 0.64g 0%
Vitamin E 0.36mg 0.31mg 0%
Trans fat 0.009g N/A
Tryptophan 0.009mg 0.297mg 0%
Threonine 0.167mg 0.766mg 0%
Isoleucine 0.146mg 0.896mg 0%
Leucine 0.292mg 1.235mg 0%
Lysine 0.264mg 0.862mg 0%
Methionine 0.076mg 0.37mg 0%
Phenylalanine 0.161mg 0.957mg 0%
Valine 0.189mg 1.072mg 0%
Histidine 0.119mg 0.472mg 0%
Fructose 0.23g 0g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g 0.007g 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 Flax seeds
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
62%
Flax seeds
Minerals Daily Need Coverage Score
60%
Mustard
191%
Flax seeds

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 seeds
Flax seeds contains less Sodium (difference - 1074mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds 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 seeds - 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.