Rice vs. Mustard — In-Depth Nutrition Comparison
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Differences between rice and mustard
- Rice has more folate and vitamin B3, while mustard has more selenium, fiber, phosphorus, magnesium, calcium, and iron.
- Mustard's daily need coverage for sodium is 48% higher.
- Mustard contains 8 times less folate than rice. Rice contains 58µg of folate, while mustard contains 7µg.
- The amount of sodium in rice is lower.
- Mustard has a lower glycemic index. The glycemic index of mustard is 32, while the glycemic index of rice is 60.
The food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Mustard, prepared, yellow.
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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 less SodiumSodium | -99.9% |
| Contains more ManganeseManganese | +11.8% |
| Contains more MagnesiumMagnesium | +300% |
| Contains more CalciumCalcium | +530% |
| Contains more PotassiumPotassium | +334.3% |
| Contains more IronIron | +34.2% |
| Contains more ZincZinc | +30.6% |
| Contains more PhosphorusPhosphorus | +151.2% |
| Contains more SeleniumSelenium | +346.7% |
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 B3Vitamin B3 | +161.2% |
| Contains more Vitamin B5Vitamin B5 | +53.5% |
| Contains more Vitamin B6Vitamin B6 | +32.9% |
| Contains more FolateFolate | +728.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +800% |
| Contains more Vitamin B2Vitamin B2 | +438.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +966.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +383.2% |
| Contains more ProteinProtein | +39% |
| Contains more FatsFats | +1092.9% |
| Contains more WaterWater | +22.3% |
| Contains more OtherOther | +702.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -64% |
| Contains more Mono. FatMonounsaturated fat | +2379.5% |
| Contains more Poly. FatPolyunsaturated fat | +918.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 1mg | 1104mg | 48% |
| Selenium | 7.5µg | 33.5µg | 47% |
| Fiber | 0.4g | 4g | 14% |
| Folate | 58µg | 7µg | 13% |
| Magnesium | 12mg | 48mg | 9% |
| Phosphorus | 43mg | 108mg | 9% |
| Carbs | 28.17g | 5.83g | 7% |
| Vitamin B3 | 1.476mg | 0.565mg | 6% |
| Fats | 0.28g | 3.34g | 5% |
| Polyunsaturated fat | 0.076g | 0.774g | 5% |
| Monounsaturated fat | 0.088g | 2.182g | 5% |
| Calcium | 10mg | 63mg | 5% |
| Iron | 1.2mg | 1.61mg | 5% |
| Choline | 2.1mg | 22.4mg | 4% |
| Vitamin B2 | 0.013mg | 0.07mg | 4% |
| Calories | 130kcal | 60kcal | 4% |
| Vitamin B5 | 0.39mg | 0.254mg | 3% |
| Potassium | 35mg | 152mg | 3% |
| Vitamin E | 0.04mg | 0.36mg | 2% |
| Manganese | 0.472mg | 0.422mg | 2% |
| Protein | 2.69g | 3.74g | 2% |
| Vitamin B6 | 0.093mg | 0.07mg | 2% |
| Vitamin A | 0µg | 5µg | 1% |
| Zinc | 0.49mg | 0.64mg | 1% |
| Vitamin B1 | 0.163mg | 0.177mg | 1% |
| Copper | 0.069mg | 0.074mg | 1% |
| Vitamin K | 0µg | 1.4µg | 1% |
| Saturated fat | 0.077g | 0.214g | 1% |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 27.77g | 1.83g | N/A |
| Sugar | 0.05g | 0.92g | N/A |
| Starch | 0.64g | 0% | |
| Trans fat | 0.009g | N/A | |
| Tryptophan | 0.031mg | 0.009mg | 0% |
| Threonine | 0.096mg | 0.167mg | 0% |
| Isoleucine | 0.116mg | 0.146mg | 0% |
| Leucine | 0.222mg | 0.292mg | 0% |
| Lysine | 0.097mg | 0.264mg | 0% |
| Methionine | 0.063mg | 0.076mg | 0% |
| Phenylalanine | 0.144mg | 0.161mg | 0% |
| Valine | 0.164mg | 0.189mg | 0% |
| Histidine | 0.063mg | 0.119mg | 0% |
| Fructose | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
10%
Minerals Daily Need Coverage Score
22%
60%
Comparison summary
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 1103mg)
Which food is lower in Saturated fat?
Rice is lower in Saturated fat (difference - 0.137g)
Which food is cheaper?
Rice is cheaper (difference - $1.1)
Which food is lower in glycemic index?
Mustard is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Mustard is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.