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Pea raw vs. Mustard — In-Depth Nutrition Comparison

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Significant differences between pea raw and mustard

  • Pea raw has more vitamin C, vitamin K, folate, vitamin A, copper, vitamin B3, vitamin B6, and vitamin B1; however, mustard is richer in selenium.
  • Mustard covers your daily selenium needs 58% more than pea raw.
  • Mustard has 133 times less vitamin C than pea raw. Pea raw has 40mg of vitamin C, while mustard has 0.3mg.
  • Pea raw contains less sodium.
  • Pea raw has a higher glycemic index. The glycemic index of pea raw is 54, while the glycemic index of mustard is 32.

Specific food types used in this comparison are Peas, green, raw and Mustard, prepared, yellow.

Infographic

Pea raw vs Mustard 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
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%
Contains more PotassiumPotassium +60.5%
Contains more CopperCopper +137.8%
Contains more ZincZinc +93.8%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +152%
Contains more SeleniumSelenium +1761.1%
~equal in Iron ~1.61mg
~equal in Phosphorus ~108mg
~equal in Manganese ~0.422mg

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
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%
Contains more Vitamin CVitamin C +13233.3%
Contains more Vitamin AVitamin A +660%
Contains more Vitamin B1Vitamin B1 +50.3%
Contains more Vitamin B2Vitamin B2 +88.6%
Contains more Vitamin B3Vitamin B3 +269.9%
Contains more Vitamin B6Vitamin B6 +141.4%
Contains more Vitamin KVitamin K +1671.4%
Contains more FolateFolate +828.6%
Contains more CholineCholine +26.8%
Contains more Vitamin EVitamin E +176.9%
Contains more Vitamin B5Vitamin B5 +144.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
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
Contains more ProteinProtein +44.9%
Contains more CarbsCarbs +147.9%
Contains more FatsFats +735%
Contains more OtherOther +287.4%
~equal in Water ~83.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains less Sat. FatSaturated fat -66.8%
Contains more Mono. FatMonounsaturated fat +6134.3%
Contains more Poly. FatPolyunsaturated fat +313.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
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
Contains more SucroseSucrose +2276.2%
Contains more FructoseFructose +69.6%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +291.7%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pea raw Mustard DV% diff.
Selenium 1.8µg 33.5µg 58%
Sodium 5mg 1104mg 48%
Vitamin C 40mg 0.3mg 44%
Vitamin K 24.8µg 1.4µg 20%
Folate 65µg 7µg 15%
Copper 0.176mg 0.074mg 11%
Vitamin B3 2.09mg 0.565mg 10%
Vitamin B6 0.169mg 0.07mg 8%
Fiber 5.7g 4g 7%
Vitamin B1 0.266mg 0.177mg 7%
Zinc 1.24mg 0.64mg 5%
Monounsaturated fat 0.035g 2.182g 5%
Vitamin B2 0.132mg 0.07mg 5%
Fats 0.4g 3.34g 5%
Polyunsaturated fat 0.187g 0.774g 4%
Vitamin A 38µg 5µg 4%
Calcium 25mg 63mg 4%
Magnesium 33mg 48mg 4%
Carbs 14.45g 5.83g 3%
Protein 5.42g 3.74g 3%
Vitamin B5 0.104mg 0.254mg 3%
Potassium 244mg 152mg 3%
Iron 1.47mg 1.61mg 2%
Vitamin E 0.13mg 0.36mg 2%
Choline 28.4mg 22.4mg 1%
Saturated fat 0.071g 0.214g 1%
Calories 81kcal 60kcal 1%
Manganese 0.41mg 0.422mg 1%
Net carbs 8.75g 1.83g N/A
Sugar 5.67g 0.92g N/A
Starch 0.64g 0%
Phosphorus 108mg 108mg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.037mg 0.009mg 0%
Threonine 0.203mg 0.167mg 0%
Isoleucine 0.195mg 0.146mg 0%
Leucine 0.323mg 0.292mg 0%
Lysine 0.317mg 0.264mg 0%
Methionine 0.082mg 0.076mg 0%
Phenylalanine 0.2mg 0.161mg 0%
Valine 0.235mg 0.189mg 0%
Histidine 0.107mg 0.119mg 0%
Fructose 0.39g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea raw Mustard
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
10%
Mustard
Minerals Daily Need Coverage Score
31%
Pea raw
60%
Mustard

Comparison summary

Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 1099mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 0.143g)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $1.8)
Which food is richer in vitamins?
Pea raw
Pea raw is relatively richer in vitamins
Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 4.75g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 22)
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)

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/nutrients
  2. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.