Oatmeal vs. Mustard — In-Depth Nutrition Comparison
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How are oatmeal and mustard different?
- Oatmeal is higher in iron, vitamin B6, vitamin B3, vitamin B2, folate, vitamin B1, and vitamin A; however, mustard is richer in selenium and fiber.
- Daily need coverage for iron for oatmeal is 54% higher.
- Oatmeal contains 6 times more folate than mustard. While oatmeal contains 44µg of folate, mustard contains only 7µg.
- Oatmeal has less sodium.
- Mustard has a lower glycemic index (32) than oatmeal (79).
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Mustard, prepared, yellow are the varieties used in this article.
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.
| Contains more CalciumCalcium | +27% |
| Contains more IronIron | +270.2% |
| Contains less SodiumSodium | -95.6% |
| Contains more ManganeseManganese | +32.2% |
| Contains more MagnesiumMagnesium | +84.6% |
| Contains more PotassiumPotassium | +149.2% |
| Contains more CopperCopper | +12.1% |
| Contains more PhosphorusPhosphorus | +40.3% |
| Contains more SeleniumSelenium | +570% |
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 AVitamin A | +2500% |
| Contains more Vitamin B1Vitamin B1 | +46.9% |
| Contains more Vitamin B2Vitamin B2 | +207.1% |
| Contains more Vitamin B3Vitamin B3 | +435.4% |
| Contains more Vitamin B5Vitamin B5 | +24.8% |
| Contains more Vitamin B6Vitamin B6 | +314.3% |
| Contains more FolateFolate | +528.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +414.3% |
| Contains more Vitamin KVitamin K | +250% |
| Contains more CholineCholine | +376.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 1.61mg | 54% |
| Selenium | 5µg | 33.5µg | 52% |
| Sodium | 49mg | 1104mg | 46% |
| Vitamin B6 | 0.29mg | 0.07mg | 17% |
| Vitamin B3 | 3.025mg | 0.565mg | 15% |
| Vitamin A | 130µg | 5µg | 14% |
| Vitamin B2 | 0.215mg | 0.07mg | 11% |
| Folate | 44µg | 7µg | 9% |
| Fiber | 1.7g | 4g | 9% |
| Vitamin B1 | 0.26mg | 0.177mg | 7% |
| Manganese | 0.558mg | 0.422mg | 6% |
| Magnesium | 26mg | 48mg | 5% |
| Starch | 10.37g | 0.64g | 4% |
| Phosphorus | 77mg | 108mg | 4% |
| Monounsaturated fat | 0.391g | 2.182g | 4% |
| Choline | 4.7mg | 22.4mg | 3% |
| Fats | 1.36g | 3.34g | 3% |
| Potassium | 61mg | 152mg | 3% |
| Protein | 2.37g | 3.74g | 3% |
| Polyunsaturated fat | 0.426g | 0.774g | 2% |
| Vitamin E | 0.07mg | 0.36mg | 2% |
| Calcium | 80mg | 63mg | 2% |
| Carbs | 11.67g | 5.83g | 2% |
| Vitamin K | 0.4µg | 1.4µg | 1% |
| Copper | 0.066mg | 0.074mg | 1% |
| Vitamin B5 | 0.317mg | 0.254mg | 1% |
| Calories | 68kcal | 60kcal | 0% |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 9.97g | 1.83g | N/A |
| Sugar | 0.46g | 0.92g | N/A |
| Zinc | 0.62mg | 0.64mg | 0% |
| Trans fat | 0.003g | 0.009g | N/A |
| Saturated fat | 0.226g | 0.214g | 0% |
| Tryptophan | 0.04mg | 0.009mg | 0% |
| Threonine | 0.083mg | 0.167mg | 0% |
| Isoleucine | 0.105mg | 0.146mg | 0% |
| Leucine | 0.2mg | 0.292mg | 0% |
| Lysine | 0.135mg | 0.264mg | 0% |
| Methionine | 0.04mg | 0.076mg | 0% |
| Phenylalanine | 0.13mg | 0.161mg | 0% |
| Valine | 0.151mg | 0.189mg | 0% |
| Histidine | 0.057mg | 0.119mg | 0% |
| Fructose | 0g | 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 CarbsCarbs | +100.2% |
| Contains more ProteinProtein | +57.8% |
| Contains more FatsFats | +145.6% |
| Contains more OtherOther | +491.2% |
~equal in
Water
~83.72g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +458.1% |
| Contains more Poly. FatPolyunsaturated fat | +81.7% |
~equal in
Saturated fat
~0.214g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +1520.3% |
| Contains more SucroseSucrose | +38.1% |
| Contains more GalactoseGalactose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
