Mustard vs. Wheat — In-Depth Nutrition Comparison
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A recap on differences between mustard and wheat
- Mustard is higher in vitamin B1, calcium, and monounsaturated fat, yet wheat is higher in manganese, copper, zinc, vitamin B3, and phosphorus.
- Mustard covers your daily sodium needs 48% more than wheat.
- Mustard contains 26 times more monounsaturated fat than wheat. While mustard contains 2.182g of monounsaturated fat, wheat contains only 0.084g.
- The amount of sodium in wheat is lower.
- The glycemic index of mustard is lower.
Food varieties used in this article are Mustard, prepared, yellow and Wheat, KAMUT khorasan, cooked.
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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.
| Contains more CalciumCalcium | +600% |
| Contains more CopperCopper | +179.7% |
| Contains more ZincZinc | +187.5% |
| Contains more PhosphorusPhosphorus | +36.1% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +144.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +50% |
| Contains more Vitamin B1Vitamin B1 | +86.3% |
| Contains more Vitamin B2Vitamin B2 | +133.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +308% |
| Contains more FolateFolate | +57.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +302.4% |
| Contains more WaterWater | +28.4% |
| Contains more OtherOther | +395.6% |
| Contains more ProteinProtein | +52.7% |
| Contains more CarbsCarbs | +373.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2497.6% |
| Contains more Poly. FatPolyunsaturated fat | +218.5% |
| Contains less Sat. FatSaturated fat | -64% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 1104mg | 8mg | 48% |
| Manganese | 0.422mg | 1.03mg | 26% |
| Copper | 0.074mg | 0.207mg | 15% |
| Vitamin B3 | 0.565mg | 2.305mg | 11% |
| Zinc | 0.64mg | 1.84mg | 11% |
| Carbs | 5.83g | 27.6g | 7% |
| Vitamin B1 | 0.177mg | 0.095mg | 7% |
| Phosphorus | 108mg | 147mg | 6% |
| Monounsaturated fat | 2.182g | 0.084g | 5% |
| Vitamin B5 | 0.254mg | 5% | |
| Calcium | 63mg | 9mg | 5% |
| Polyunsaturated fat | 0.774g | 0.243g | 4% |
| Choline | 22.4mg | 4% | |
| Protein | 3.74g | 5.71g | 4% |
| Calories | 60kcal | 132kcal | 4% |
| Fats | 3.34g | 0.83g | 4% |
| Selenium | 33.5µg | 31.9µg | 3% |
| Vitamin B2 | 0.07mg | 0.03mg | 3% |
| Iron | 1.61mg | 1.76mg | 2% |
| Saturated fat | 0.214g | 0.077g | 1% |
| Vitamin A | 5µg | 1% | |
| Vitamin E | 0.36mg | 0.24mg | 1% |
| Vitamin K | 1.4µg | 1% | |
| Folate | 7µg | 11µg | 1% |
| Fiber | 4g | 4.3g | 1% |
| Vitamin C | 0.3mg | 0% | |
| Net carbs | 1.83g | 23.3g | N/A |
| Magnesium | 48mg | 48mg | 0% |
| Potassium | 152mg | 164mg | 0% |
| Sugar | 0.92g | 3.07g | N/A |
| Starch | 0.64g | 0% | |
| Vitamin B6 | 0.07mg | 0.07mg | 0% |
| Trans fat | 0.009g | 0.002g | N/A |
| Tryptophan | 0.009mg | 0.051mg | 0% |
| Threonine | 0.167mg | 0.172mg | 0% |
| Isoleucine | 0.146mg | 0.22mg | 0% |
| Leucine | 0.292mg | 0.432mg | 0% |
| Lysine | 0.264mg | 0.161mg | 0% |
| Methionine | 0.076mg | 0.097mg | 0% |
| Phenylalanine | 0.161mg | 0.3mg | 0% |
| Valine | 0.189mg | 0.267mg | 0% |
| Histidine | 0.119mg | 0.147mg | 0% |
| Fructose | 0.23g | 0% | |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
8%
Minerals Daily Need Coverage Score
60%
61%
Comparison summary
Which food contains less Sodium?
Wheat contains less Sodium (difference - 1096mg)
Which food is lower in Saturated fat?
Wheat is lower in Saturated fat (difference - 0.137g)
Which food is cheaper?
Wheat is cheaper (difference - $1.7)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Mustard is lower in Sugar (difference - 2.15g)
Which food is lower in glycemic index?
Mustard is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Mustard is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)