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Saffron vs. Mustard oil — In-Depth Nutrition Comparison

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Significant differences between saffron and mustard oil

  • The amount of manganese, iron, vitamin C, vitamin B6, magnesium, potassium, copper, phosphorus, and folate in saffron is higher than in mustard oil.
  • Saffron covers your daily manganese needs 1235% more than mustard oil.
  • Saffron contains less saturated fat.
  • Saffron has a higher glycemic index. The glycemic index of saffron is 70, while the glycemic index of mustard oil is 0.

Specific food types used in this comparison are Spices, saffron and Oil, mustard.

Infographic

Saffron vs Mustard oil 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.
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +1609.4%

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
13% 64% 23%
Saturated fat: Sat. Fat 11.582 g
Monounsaturated fat: Mono. Fat 59.187 g
Polyunsaturated fat: Poly. Fat 21.23 g
Contains less Sat. FatSaturated fat -86.3%
Contains more Mono. FatMonounsaturated fat +13696.5%
Contains more Poly. FatPolyunsaturated fat +927.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Saffron Mustard oil
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Saffron Mustard oil DV% diff.
Manganese 28.408mg 0mg 1235%
Monounsaturated fat 0.429g 59.187g 147%
Fats 5.85g 100g 145%
Iron 11.1mg 0mg 139%
Polyunsaturated fat 2.067g 21.23g 128%
Vitamin C 80.8mg 0mg 90%
Vitamin B6 1.01mg 0mg 78%
Magnesium 264mg 0mg 63%
Potassium 1724mg 0mg 51%
Saturated fat 1.586g 11.582g 45%
Phosphorus 252mg 0mg 36%
Copper 0.328mg 0mg 36%
Calories 310kcal 884kcal 29%
Protein 11.43g 0g 23%
Folate 93µg 0µg 23%
Carbs 65.37g 0g 22%
Vitamin B2 0.267mg 0mg 21%
Fiber 3.9g 0g 16%
Calcium 111mg 0mg 11%
Zinc 1.09mg 0mg 10%
Selenium 5.6µg 0µg 10%
Vitamin B1 0.115mg 0mg 10%
Vitamin B3 1.46mg 0mg 9%
Sodium 148mg 0mg 6%
Vitamin A 27µg 0µg 3%
Net carbs 61.47g 0g N/A
Omega-3 - DPA 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron Mustard oil
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
54%
Saffron
0%
Mustard oil
Minerals Daily Need Coverage Score
479%
Saffron
0%
Mustard oil

Comparison summary

Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
Which food is lower in Saturated fat?
Saffron
Saffron is lower in Saturated fat (difference - 9.996g)
Which food is richer in vitamins?
Saffron
Saffron is relatively richer in vitamins
Which food is lower in Cholesterol?
Mustard oil
Mustard oil is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Mustard oil
Mustard oil contains less Sodium (difference - 148mg)
Which food is lower in glycemic index?
Mustard oil
Mustard oil is lower in glycemic index (difference - 70)
Which food is cheaper?
Mustard oil
Mustard oil is cheaper (difference - $2.2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172337/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.