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Mustard vs. Wheat — In-Depth Nutrition Comparison

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Important differences between mustard and wheat

  • Mustard has less manganese, selenium, phosphorus, copper, vitamin B3, zinc, vitamin B6, iron, and magnesium.
  • Wheat 's daily need coverage for manganese is 113% more.
  • Mustard has 552 times more sodium than wheat . Mustard has 1104mg of sodium, while wheat has 2mg.
  • Wheat has a higher glycemic index than mustard.

The food varieties used in the comparison are Mustard, prepared, yellow and Wheat, durum.

Infographic

Mustard vs Wheat  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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +85.3%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +183.6%
Contains more IronIron +118.6%
Contains more CopperCopper +647.3%
Contains more ZincZinc +550%
Contains more PhosphorusPhosphorus +370.4%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +613.7%
Contains more SeleniumSelenium +166.9%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +136.7%
Contains more Vitamin B2Vitamin B2 +72.9%
Contains more Vitamin B3Vitamin B3 +1092.6%
Contains more Vitamin B5Vitamin B5 +268.1%
Contains more Vitamin B6Vitamin B6 +498.6%
Contains more FolateFolate +514.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Wheat DV% diff.
Manganese 0.422mg 3.012mg 113%
Selenium 33.5µg 89.4µg 102%
Phosphorus 108mg 508mg 57%
Copper 0.074mg 0.553mg 53%
Sodium 1104mg 2mg 48%
Vitamin B3 0.565mg 6.738mg 39%
Zinc 0.64mg 4.16mg 32%
Vitamin B6 0.07mg 0.419mg 27%
Iron 1.61mg 3.52mg 24%
Magnesium 48mg 144mg 23%
Carbs 5.83g 71.13g 22%
Protein 3.74g 13.68g 20%
Vitamin B1 0.177mg 0.419mg 20%
Fiber 4g 16%
Vitamin B5 0.254mg 0.935mg 14%
Calories 60kcal 339kcal 14%
Folate 7µg 43µg 9%
Potassium 152mg 431mg 8%
Monounsaturated fat 2.182g 0.344g 5%
Vitamin B2 0.07mg 0.121mg 4%
Choline 22.4mg 4%
Calcium 63mg 34mg 3%
Vitamin E 0.36mg 2%
Vitamin A 5µg 0µg 1%
Fats 3.34g 2.47g 1%
Vitamin K 1.4µg 1%
Polyunsaturated fat 0.774g 0.978g 1%
Saturated fat 0.214g 0.454g 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 1.83g 71.13g N/A
Sugar 0.92g N/A
Starch 0.64g 0%
Trans fat 0.009g N/A
Tryptophan 0.009mg 0.176mg 0%
Threonine 0.167mg 0.366mg 0%
Isoleucine 0.146mg 0.533mg 0%
Leucine 0.292mg 0.934mg 0%
Lysine 0.264mg 0.303mg 0%
Methionine 0.076mg 0.221mg 0%
Phenylalanine 0.161mg 0.681mg 0%
Valine 0.189mg 0.594mg 0%
Histidine 0.119mg 0.322mg 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

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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more FatsFats +35.2%
Contains more WaterWater +665.3%
Contains more OtherOther +89.3%
Contains more ProteinProtein +265.8%
Contains more CarbsCarbs +1120.1%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -52.9%
Contains more Mono. FatMonounsaturated fat +534.3%
Contains more Poly. FatPolyunsaturated fat +26.4%

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/169721/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.