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
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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 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% |
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 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| 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
