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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.

Infographic

Mustard vs Wheat 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%
Wheat
Wheat
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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%
~equal in Magnesium ~48mg
~equal in Potassium ~164mg
~equal in Iron ~1.76mg
~equal in Selenium ~31.9µg

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% 6.5% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Wheat
Wheat
2
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 0% 0.24% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2625%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.07mg
~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
Wheat
Wheat
2
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
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
7% 69% 24%
Saturated Fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Wheat
Wheat
1
19% 21% 60%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
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.
Mustard Wheat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mustard Wheat Opinion
Calories 60kcal 132kcal Wheat
Protein 3.74g 5.71g Wheat
Fats 3.34g 0.83g Mustard
Vitamin C 0.3mg Mustard
Net carbs 1.83g 23.3g Wheat
Carbs 5.83g 27.6g Wheat
Magnesium 48mg 48mg
Calcium 63mg 9mg Mustard
Potassium 152mg 164mg Wheat
Iron 1.61mg 1.76mg Wheat
Sugar 0.92g 3.07g Mustard
Fiber 4g 4.3g Wheat
Copper 0.074mg 0.207mg Wheat
Zinc 0.64mg 1.84mg Wheat
Starch 0.64g Mustard
Phosphorus 108mg 147mg Wheat
Sodium 1104mg 8mg Wheat
Vitamin A 109IU 4IU Mustard
Vitamin A 5µg Mustard
Vitamin E 0.36mg 0.24mg Mustard
Manganese 0.422mg 1.03mg Wheat
Selenium 33.5µg 31.9µg Mustard
Vitamin B1 0.177mg 0.095mg Mustard
Vitamin B2 0.07mg 0.03mg Mustard
Vitamin B3 0.565mg 2.305mg Wheat
Vitamin B5 0.254mg Mustard
Vitamin B6 0.07mg 0.07mg
Vitamin K 1.4µg Mustard
Folate 7µg 11µg Wheat
Trans Fat 0.009g 0.002g Wheat
Choline 22.4mg Mustard
Saturated Fat 0.214g 0.077g Wheat
Monounsaturated fat 2.182g 0.084g Mustard
Polyunsaturated fat 0.774g 0.243g Mustard
Tryptophan 0.009mg 0.051mg Wheat
Threonine 0.167mg 0.172mg Wheat
Isoleucine 0.146mg 0.22mg Wheat
Leucine 0.292mg 0.432mg Wheat
Lysine 0.264mg 0.161mg Mustard
Methionine 0.076mg 0.097mg Wheat
Phenylalanine 0.161mg 0.3mg Wheat
Valine 0.189mg 0.267mg Wheat
Histidine 0.119mg 0.147mg Wheat
Fructose 0.23g Mustard
Omega-3 - ALA 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard
Omega-6 - Eicosadienoic acid 0.01g Mustard
Omega-6 - Linoleic acid 0.358g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Wheat
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
11%
Mustard
8%
Wheat
Minerals Daily Need Coverage Score
60%
Mustard
61%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 1096mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.137g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.7)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 2.15g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Mustard
Mustard 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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.