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Quinoa vs. Mustard — In-Depth Nutrition Comparison

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Summary of differences between quinoa and mustard

  • Quinoa has more copper, manganese, folate, and phosphorus; however, mustard is higher in selenium and vitamin B1.
  • Mustard covers your daily need for selenium, 56% more than quinoa.
  • Quinoa has 6 times more folate than mustard. While quinoa has 42µg of folate, mustard has only 7µg.
  • Quinoa has less sodium.
  • The glycemic index of quinoa is higher.

These are the specific foods used in this comparison Quinoa, cooked and Mustard, prepared, yellow.

Infographic

Quinoa 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.
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +13.2%
Contains more CopperCopper +159.5%
Contains more ZincZinc +70.3%
Contains more PhosphorusPhosphorus +40.7%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +49.5%
Contains more CalciumCalcium +270.6%
Contains more SeleniumSelenium +1096.4%
~equal in Iron ~1.61mg

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.
Quinoa
4
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 EVitamin E +75%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more Vitamin B6Vitamin B6 +75.7%
Contains more FolateFolate +500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +65.4%
Contains more Vitamin B3Vitamin B3 +37.1%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~22.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +17.6%
Contains more CarbsCarbs +265.4%
Contains more FatsFats +74%
Contains more WaterWater +16.9%
Contains more OtherOther +337.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 more Poly. FatPolyunsaturated fat +39.3%
Contains more Mono. FatMonounsaturated fat +313.3%
~equal in Saturated fat ~0.214g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 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 StarchStarch +2654.7%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~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.
Quinoa Mustard
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Quinoa Mustard DV% diff.
Selenium 2.8µg 33.5µg 56%
Sodium 7mg 1104mg 48%
Copper 0.192mg 0.074mg 13%
Folate 42µg 7µg 9%
Manganese 0.631mg 0.422mg 9%
Starch 17.63g 0.64g 7%
Vitamin B1 0.107mg 0.177mg 6%
Phosphorus 152mg 108mg 6%
Fiber 2.8g 4g 5%
Vitamin B5 0.254mg 5%
Calcium 17mg 63mg 5%
Carbs 21.3g 5.83g 5%
Magnesium 64mg 48mg 4%
Zinc 1.09mg 0.64mg 4%
Vitamin B6 0.123mg 0.07mg 4%
Monounsaturated fat 0.528g 2.182g 4%
Vitamin B2 0.11mg 0.07mg 3%
Calories 120kcal 60kcal 3%
Vitamin E 0.63mg 0.36mg 2%
Iron 1.49mg 1.61mg 2%
Fats 1.92g 3.34g 2%
Polyunsaturated fat 1.078g 0.774g 2%
Vitamin A 0µg 5µg 1%
Potassium 172mg 152mg 1%
Vitamin B3 0.412mg 0.565mg 1%
Protein 4.4g 3.74g 1%
Vitamin K 0µg 1.4µg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 18.5g 1.83g N/A
Sugar 0.87g 0.92g N/A
Trans fat 0.009g N/A
Choline 23mg 22.4mg 0%
Saturated fat 0.231g 0.214g 0%
Tryptophan 0.052mg 0.009mg 0%
Threonine 0.131mg 0.167mg 0%
Isoleucine 0.157mg 0.146mg 0%
Leucine 0.261mg 0.292mg 0%
Lysine 0.239mg 0.264mg 0%
Methionine 0.096mg 0.076mg 0%
Phenylalanine 0.185mg 0.161mg 0%
Valine 0.185mg 0.189mg 0%
Histidine 0.127mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - DHA 0.015g 0g N/A
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
Quinoa Mustard
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
11%
Quinoa
10%
Mustard
Minerals Daily Need Coverage Score
38%
Quinoa
60%
Mustard

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 1097mg)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $2.1)
Which food is lower in Saturated fat?
Mustard
Mustard is lower in Saturated fat (difference - 0.017g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 21)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.