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Poppy seed vs. Mustard oil — In-Depth Nutrition Comparison

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What are the main differences between poppy seed and mustard oil?

  • Mustard oil has less manganese, copper, calcium, phosphorus, iron, magnesium, fiber, zinc, and vitamin B1 than poppy seed.
  • Poppy seed's daily need coverage for manganese is 292% higher.
  • Poppy seed contains less saturated fat.

We used Spices, poppy seed and Oil, mustard types in this comparison.

Infographic

Poppy seed vs Mustard oil 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 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +140.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 g
13% 64% 23%
Saturated fat: Sat. Fat 11.582 g
Monounsaturated fat: Mono. Fat 59.187 g
Polyunsaturated fat: Poly. Fat 21.23 g
Contains less Sat. FatSaturated fat -61%
Contains more Poly. FatPolyunsaturated fat +34.6%
Contains more Mono. FatMonounsaturated fat +889.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poppy seed Mustard oil DV% diff.
Manganese 6.707mg 0mg 292%
Copper 1.627mg 0mg 181%
Calcium 1438mg 0mg 144%
Monounsaturated fat 5.982g 59.187g 133%
Phosphorus 870mg 0mg 124%
Iron 9.76mg 0mg 122%
Fats 41.56g 100g 90%
Magnesium 347mg 0mg 83%
Fiber 19.5g 0g 78%
Zinc 7.9mg 0mg 72%
Vitamin B1 0.854mg 0mg 71%
Polyunsaturated fat 28.569g 21.23g 49%
Protein 17.99g 0g 36%
Saturated fat 4.517g 11.582g 32%
Selenium 13.5µg 0µg 25%
Folate 82µg 0µg 21%
Potassium 719mg 0mg 21%
Vitamin B6 0.247mg 0mg 19%
Calories 525kcal 884kcal 18%
Vitamin E 1.77mg 12%
Carbs 28.13g 0g 9%
Vitamin B2 0.1mg 0mg 8%
Vitamin B5 0.324mg 0mg 6%
Vitamin B3 0.896mg 0mg 6%
Choline 8.8mg 2%
Sodium 26mg 0mg 1%
Vitamin C 1mg 0mg 1%
Net carbs 8.63g 0g N/A
Sugar 2.99g N/A
Tryptophan 0.184mg 0%
Threonine 0.686mg 0%
Isoleucine 0.819mg 0%
Leucine 1.321mg 0%
Lysine 0.952mg 0%
Methionine 0.502mg 0%
Phenylalanine 0.758mg 0%
Valine 1.095mg 0%
Histidine 0.471mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.273g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poppy seed Mustard oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Poppy seed
0%
Mustard oil
Minerals Daily Need Coverage Score
319%
Poppy seed
0%
Mustard oil

Comparison summary

Which food is richer in minerals?
Poppy seed
Poppy seed is relatively richer in minerals
Which food is lower in Saturated fat?
Poppy seed
Poppy seed is lower in Saturated fat (difference - 7.065g)
Which food is richer in vitamins?
Poppy seed
Poppy seed is relatively richer in vitamins
Which food is lower in Cholesterol?
Mustard oil
Mustard oil is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Mustard oil
Mustard oil is lower in Sugar (difference - 2.99g)
Which food contains less Sodium?
Mustard oil
Mustard oil contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Mustard oil
Mustard oil is lower in glycemic index (difference - 5)
Which food is cheaper?
Mustard oil
Mustard oil is cheaper (difference - $2.4)

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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/nutrients
  2. Mustard oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172337/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.