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  6. Mustard vs. Zucchini

Mustard vs. Zucchini — In-Depth Nutrition Comparison

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Summary of differences between Mustard and Zucchini

  • Mustard has more Selenium, Iron, Fiber, Vitamin B1, Manganese, Phosphorus, and Magnesium, however, Zucchini is higher in Vitamin C, and Vitamin B6.
  • Mustard covers your daily need of Selenium 61% more than Zucchini.
  • Mustard has 138 times more Sodium than Zucchini. While Mustard has 1104mg of Sodium, Zucchini has only 8mg.

These are the specific foods used in this comparison Mustard, prepared, yellow and Squash, summer, zucchini, includes skin, raw.

Infographic

Mustard vs Zucchini 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.
Mustard
Mustard
8
:
2
Zucchini
Zucchini
Contains more Calcium +293.8%
Contains more Iron +335.1%
Contains more Magnesium +166.7%
Contains more Phosphorus +184.2%
Contains more Zinc +100%
Contains more Copper +39.6%
Contains more Manganese +138.4%
Contains more Selenium +16650%
Contains more Potassium +71.7%
Contains less Sodium -99.3%
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +293.8%
Contains more Iron +335.1%
Contains more Magnesium +166.7%
Contains more Phosphorus +184.2%
Contains more Zinc +100%
Contains more Copper +39.6%
Contains more Manganese +138.4%
Contains more Selenium +16650%
Contains more Potassium +71.7%
Contains less Sodium -99.3%

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.
Mustard
Mustard
4
:
6
Zucchini
Zucchini
Contains more Vitamin E +200%
Contains more Vitamin B1 +293.3%
Contains more Vitamin B3 +25.3%
Contains more Vitamin B5 +24.5%
Contains more Vitamin A +83.5%
Contains more Vitamin C +5866.7%
Contains more Vitamin B2 +34.3%
Contains more Vitamin B6 +132.9%
Contains more Folate +242.9%
Contains more Vitamin K +207.1%
Mustard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 1% 45% 17% 11% 16% 17% 6% 0% 4%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin E +200%
Contains more Vitamin B1 +293.3%
Contains more Vitamin B3 +25.3%
Contains more Vitamin B5 +24.5%
Contains more Vitamin A +83.5%
Contains more Vitamin C +5866.7%
Contains more Vitamin B2 +34.3%
Contains more Vitamin B6 +132.9%
Contains more Folate +242.9%
Contains more Vitamin K +207.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard
Mustard
4
:
1
Zucchini
Zucchini
Contains more Protein +209.1%
Contains more Fats +943.8%
Contains more Carbs +87.5%
Contains more Other +491.2%
Contains more Water +13.2%
Mustard
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
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +209.1%
Contains more Fats +943.8%
Contains more Carbs +87.5%
Contains more Other +491.2%
Contains more Water +13.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard
Mustard
2
:
1
Zucchini
Zucchini
Contains more Monounsaturated Fat +19736.4%
Contains more Polyunsaturated fat +750.5%
Contains less Saturated Fat -60.7%
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +19736.4%
Contains more Polyunsaturated fat +750.5%
Contains less Saturated Fat -60.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mustard
Mustard
2
:
2
Zucchini
Zucchini
Contains more Starch +∞%
Contains more Sucrose +320%
Contains more Glucose +127.7%
Contains more Fructose +500%
Mustard
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
Zucchini
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +320%
Contains more Glucose +127.7%
Contains more Fructose +500%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Zucchini
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Zucchini Opinion
Net carbs 1.83g 2.11g Zucchini
Protein 3.74g 1.21g Mustard
Fats 3.34g 0.32g Mustard
Carbs 5.83g 3.11g Mustard
Calories 60kcal 17kcal Mustard
Starch 0.64g 0g Mustard
Fructose 0.23g 1.38g Zucchini
Sugar 0.92g 2.5g Mustard
Fiber 4g 1g Mustard
Calcium 63mg 16mg Mustard
Iron 1.61mg 0.37mg Mustard
Magnesium 48mg 18mg Mustard
Phosphorus 108mg 38mg Mustard
Potassium 152mg 261mg Zucchini
Sodium 1104mg 8mg Zucchini
Zinc 0.64mg 0.32mg Mustard
Copper 0.074mg 0.053mg Mustard
Manganese 0.422mg 0.177mg Mustard
Selenium 33.5µg 0.2µg Mustard
Vitamin A 109IU 200IU Zucchini
Vitamin A RAE 5µg 10µg Zucchini
Vitamin E 0.36mg 0.12mg Mustard
Vitamin C 0.3mg 17.9mg Zucchini
Vitamin B1 0.177mg 0.045mg Mustard
Vitamin B2 0.07mg 0.094mg Zucchini
Vitamin B3 0.565mg 0.451mg Mustard
Vitamin B5 0.254mg 0.204mg Mustard
Vitamin B6 0.07mg 0.163mg Zucchini
Folate 7µg 24µg Zucchini
Vitamin K 1.4µg 4.3µg Zucchini
Tryptophan 0.009mg 0.01mg Zucchini
Threonine 0.167mg 0.029mg Mustard
Isoleucine 0.146mg 0.044mg Mustard
Leucine 0.292mg 0.071mg Mustard
Lysine 0.264mg 0.067mg Mustard
Methionine 0.076mg 0.018mg Mustard
Phenylalanine 0.161mg 0.043mg Mustard
Valine 0.189mg 0.054mg Mustard
Histidine 0.119mg 0.026mg Mustard
Trans Fat 0.009g 0g Zucchini
Saturated Fat 0.214g 0.084g Zucchini
Monounsaturated Fat 2.182g 0.011g Mustard
Polyunsaturated fat 0.774g 0.091g Mustard
Omega-6 - Eicosadienoic acid 0.01g 0g Mustard
Omega-6 - Linoleic acid 0.358g 0.03g Mustard
Omega-3 - ALA 0.373g 0.061g Mustard
Omega-3 - Eicosatrienoic acid 0.018g 0g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Zucchini
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Zucchini
Minerals Daily Need Coverage Score
60%
Mustard
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 1096mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.13g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $1.7)
Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 1.58g)
Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.