Mustard vs. Yam — In-Depth Nutrition Comparison
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What are the differences between mustard and yam?
- Mustard is higher in selenium, iron, phosphorus, magnesium, and vitamin B1, yet yam is higher in potassium, vitamin C, vitamin B6, and copper.
- Mustard's daily need coverage for selenium is 60% more.
- Mustard has 123 times more sodium than yam. While mustard has 1104mg of sodium, yam has only 9mg.
- The glycemic index of mustard is lower.
We used Mustard, prepared, yellow and Yam, raw types in this article.
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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 MagnesiumMagnesium | +128.6% |
| Contains more CalciumCalcium | +270.6% |
| Contains more IronIron | +198.1% |
| Contains more ZincZinc | +166.7% |
| Contains more PhosphorusPhosphorus | +96.4% |
| Contains more SeleniumSelenium | +4685.7% |
| Contains more PotassiumPotassium | +436.8% |
| Contains more CopperCopper | +140.5% |
| Contains less SodiumSodium | -99.2% |
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.
| Contains more Vitamin B1Vitamin B1 | +58% |
| Contains more Vitamin B2Vitamin B2 | +118.8% |
| Contains more CholineCholine | +35.8% |
| Contains more Vitamin CVitamin C | +5600% |
| Contains more Vitamin AVitamin A | +40% |
| Contains more Vitamin B5Vitamin B5 | +23.6% |
| Contains more Vitamin B6Vitamin B6 | +318.6% |
| Contains more Vitamin KVitamin K | +64.3% |
| Contains more FolateFolate | +228.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 33.5µg | 0.7µg | 60% |
| Sodium | 1104mg | 9mg | 48% |
| Potassium | 152mg | 816mg | 20% |
| Vitamin C | 0.3mg | 17.1mg | 19% |
| Vitamin B6 | 0.07mg | 0.293mg | 17% |
| Iron | 1.61mg | 0.54mg | 13% |
| Copper | 0.074mg | 0.178mg | 12% |
| Phosphorus | 108mg | 55mg | 8% |
| Carbs | 5.83g | 27.88g | 7% |
| Magnesium | 48mg | 21mg | 6% |
| Calcium | 63mg | 17mg | 5% |
| Polyunsaturated fat | 0.774g | 0.076g | 5% |
| Monounsaturated fat | 2.182g | 0.006g | 5% |
| Fats | 3.34g | 0.17g | 5% |
| Vitamin B1 | 0.177mg | 0.112mg | 5% |
| Folate | 7µg | 23µg | 4% |
| Zinc | 0.64mg | 0.24mg | 4% |
| Protein | 3.74g | 1.53g | 4% |
| Vitamin B2 | 0.07mg | 0.032mg | 3% |
| Calories | 60kcal | 118kcal | 3% |
| Manganese | 0.422mg | 0.397mg | 1% |
| Vitamin B5 | 0.254mg | 0.314mg | 1% |
| Vitamin K | 1.4µg | 2.3µg | 1% |
| Choline | 22.4mg | 16.5mg | 1% |
| Saturated fat | 0.214g | 0.037g | 1% |
| Net carbs | 1.83g | 23.78g | N/A |
| Sugar | 0.92g | 0.5g | N/A |
| Fiber | 4g | 4.1g | 0% |
| Starch | 0.64g | 0% | |
| Vitamin E | 0.36mg | 0.35mg | 0% |
| Vitamin A | 5µg | 7µg | 0% |
| Vitamin B3 | 0.565mg | 0.552mg | 0% |
| Trans fat | 0.009g | 0g | N/A |
| Tryptophan | 0.009mg | 0.012mg | 0% |
| Threonine | 0.167mg | 0.054mg | 0% |
| Isoleucine | 0.146mg | 0.052mg | 0% |
| Leucine | 0.292mg | 0.096mg | 0% |
| Lysine | 0.264mg | 0.059mg | 0% |
| Methionine | 0.076mg | 0.021mg | 0% |
| Phenylalanine | 0.161mg | 0.071mg | 0% |
| Valine | 0.189mg | 0.062mg | 0% |
| Histidine | 0.119mg | 0.034mg | 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
| Contains more ProteinProtein | +144.4% |
| Contains more FatsFats | +1864.7% |
| Contains more WaterWater | +20.3% |
| Contains more OtherOther | +311% |
| Contains more CarbsCarbs | +378.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +36266.7% |
| Contains more Poly. FatPolyunsaturated fat | +918.4% |
| Contains less Sat. FatSaturated fat | -82.7% |