Saffron vs. Mustard — In-Depth Nutrition Comparison

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Summary of differences between saffron and mustard

Saffron has more manganese, iron, vitamin C, vitamin B6, magnesium, potassium, copper, and folate; however, mustard is higher in selenium.
Saffron covers your daily need for manganese, 1217% more than mustard.
Saffron has 269 times more vitamin C than mustard. While saffron has 80.8mg of vitamin C, mustard has only 0.3mg.
Saffron has less sodium.
The glycemic index of saffron is higher.

These are the specific foods used in this comparison Spices, saffron 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.

Saffron

Mustard

Contains more MagnesiumMagnesium	+450%
Contains more CalciumCalcium	+76.2%
Contains more PotassiumPotassium	+1034.2%
Contains more IronIron	+589.4%
Contains more CopperCopper	+343.2%
Contains more ZincZinc	+70.3%
Contains more PhosphorusPhosphorus	+133.3%
Contains less SodiumSodium	-86.6%
Contains more ManganeseManganese	+6631.8%

Contains more SeleniumSelenium

+498.2%

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.

Saffron

Mustard

Contains more Vitamin CVitamin C	+26833.3%
Contains more Vitamin AVitamin A	+440%
Contains more Vitamin B2Vitamin B2	+281.4%
Contains more Vitamin B3Vitamin B3	+158.4%
Contains more Vitamin B6Vitamin B6	+1342.9%
Contains more FolateFolate	+1228.6%

Contains more Vitamin B1Vitamin B1

+53.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	28.408mg	0.422mg	1217%
Iron	11.1mg	1.61mg	119%
Vitamin C	80.8mg	0.3mg	89%
Vitamin B6	1.01mg	0.07mg	72%
Magnesium	264mg	48mg	51%
Selenium	5.6µg	33.5µg	51%
Potassium	1724mg	152mg	46%
Sodium	148mg	1104mg	42%
Copper	0.328mg	0.074mg	28%
Folate	93µg	7µg	22%
Phosphorus	252mg	108mg	21%
Carbs	65.37g	5.83g	20%
Protein	11.43g	3.74g	15%
Vitamin B2	0.267mg	0.07mg	15%
Calories	310kcal	60kcal	13%
Polyunsaturated fat	2.067g	0.774g	9%
Vitamin B3	1.46mg	0.565mg	6%
Saturated fat	1.586g	0.214g	6%
Calcium	111mg	63mg	5%
Vitamin B1	0.115mg	0.177mg	5%
Vitamin B5		0.254mg	5%
Fats	5.85g	3.34g	4%
Zinc	1.09mg	0.64mg	4%
Choline		22.4mg	4%
Monounsaturated fat	0.429g	2.182g	4%
Vitamin A	27µg	5µg	2%
Vitamin E		0.36mg	2%
Vitamin K		1.4µg	1%
Protein per 100 calories	3.7g	6.2g	N/A
Calories per 10 g protein	271kcal	160kcal	N/A
Weight per 100 calories	32g	167g	N/A
Unsaturated / Saturated Fat ratio	1.6	14	N/A
Net carbs	61.47g	1.83g	N/A
Sugar		0.92g	N/A
Fiber	3.9g	4g	0%
Starch		0.64g	0%
Trans fat	0g	0.009g	N/A
Tryptophan		0.009mg	0%
Threonine		0.167mg	0%
Isoleucine		0.146mg	0%
Leucine		0.292mg	0%
Lysine		0.264mg	0%
Methionine		0.076mg	0%
Phenylalanine		0.161mg	0%
Valine		0.189mg	0%
Histidine		0.119mg	0%
Fructose		0.23g	0%
Omega-3 - ALA		0.373g	N/A
Omega-3 - DPA	0.006g	0g	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