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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.

Infographic

Saffron vs Mustard 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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 +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.
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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
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 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 Saffron Mustard 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%
Saturated fat 1.586g 0.214g 6%
Vitamin B3 1.46mg 0.565mg 6%
Vitamin B1 0.115mg 0.177mg 5%
Vitamin B5 0.254mg 5%
Calcium 111mg 63mg 5%
Zinc 1.09mg 0.64mg 4%
Choline 22.4mg 4%
Monounsaturated fat 0.429g 2.182g 4%
Fats 5.85g 3.34g 4%
Vitamin E 0.36mg 2%
Vitamin A 27µg 5µg 2%
Vitamin K 1.4µg 1%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 +205.6%
Contains more FatsFats +75.1%
Contains more CarbsCarbs +1021.3%
Contains more OtherOther +61.7%
Contains more WaterWater +603.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 +167.1%
Contains less Sat. FatSaturated fat -86.5%
Contains more Mono. FatMonounsaturated fat +408.6%

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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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.