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  6. Flax vs. Mustard

Flax vs. Mustard — In-Depth Nutrition Comparison

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What are the main differences between Flax and Mustard?

  • Mustard has less Copper, Vitamin B1, Fiber, Manganese, Magnesium, Phosphorus, Iron, Zinc, and Vitamin B6 than Flax.
  • Flax's daily need coverage for Copper is 127% higher.
  • Flax has 9 times more Vitamin B1 than Mustard. Flax has 1.644mg of Vitamin B1, while Mustard has 0.177mg.
  • Flax contains less Sodium.

We used Seeds, flaxseed and Mustard, prepared, yellow types in this comparison.

Infographic

Flax vs Mustard 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.
Flax
Flax
9
:
1
Mustard
Mustard
Contains more Calcium +304.8%
Contains more Iron +255.9%
Contains more Magnesium +716.7%
Contains more Phosphorus +494.4%
Contains more Potassium +434.9%
Contains less Sodium -97.3%
Contains more Zinc +578.1%
Contains more Copper +1548.6%
Contains more Manganese +488.2%
Contains more Selenium +31.9%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Contains more Calcium +304.8%
Contains more Iron +255.9%
Contains more Magnesium +716.7%
Contains more Phosphorus +494.4%
Contains more Potassium +434.9%
Contains less Sodium -97.3%
Contains more Zinc +578.1%
Contains more Copper +1548.6%
Contains more Manganese +488.2%
Contains more Selenium +31.9%

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.
Flax
Flax
8
:
2
Mustard
Mustard
Contains more Vitamin C +100%
Contains more Vitamin B1 +828.8%
Contains more Vitamin B2 +130%
Contains more Vitamin B3 +445.1%
Contains more Vitamin B5 +287.8%
Contains more Vitamin B6 +575.7%
Contains more Folate +1142.9%
Contains more Vitamin K +207.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +16.1%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Mustard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 1% 45% 17% 11% 16% 17% 6% 0% 4%
Contains more Vitamin C +100%
Contains more Vitamin B1 +828.8%
Contains more Vitamin B2 +130%
Contains more Vitamin B3 +445.1%
Contains more Vitamin B5 +287.8%
Contains more Vitamin B6 +575.7%
Contains more Folate +1142.9%
Contains more Vitamin K +207.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +16.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Mustard
Mustard
Contains more Protein +389%
Contains more Fats +1162.3%
Contains more Carbs +395.4%
Contains more Other +10.1%
Contains more Water +1102.9%
Equal in Other - 3.37
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Mustard
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 Protein +389%
Contains more Fats +1162.3%
Contains more Carbs +395.4%
Contains more Other +10.1%
Contains more Water +1102.9%
Equal in Other - 3.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Mustard
Mustard
Contains more Monounsaturated Fat +245%
Contains more Polyunsaturated fat +3611.9%
Contains less Saturated Fat -94.2%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Contains more Monounsaturated Fat +245%
Contains more Polyunsaturated fat +3611.9%
Contains less Saturated Fat -94.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Flax
Flax
1
:
3
Mustard
Mustard
Contains more Sucrose +447.6%
Contains more Starch +∞%
Contains more Glucose +17.5%
Contains more Fructose +∞%
Flax
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Mustard
41% 14% 30% 15%
Starch: 0.64 g
Sucrose: 0.21 g
Glucose: 0.47 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +447.6%
Contains more Starch +∞%
Contains more Glucose +17.5%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax Mustard Opinion
Net carbs 1.58g 1.83g Mustard
Protein 18.29g 3.74g Flax
Fats 42.16g 3.34g Flax
Carbs 28.88g 5.83g Flax
Calories 534kcal 60kcal Flax
Starch 0.64g Mustard
Fructose 0g 0.23g Mustard
Sugar 1.55g 0.92g Mustard
Fiber 27.3g 4g Flax
Calcium 255mg 63mg Flax
Iron 5.73mg 1.61mg Flax
Magnesium 392mg 48mg Flax
Phosphorus 642mg 108mg Flax
Potassium 813mg 152mg Flax
Sodium 30mg 1104mg Flax
Zinc 4.34mg 0.64mg Flax
Copper 1.22mg 0.074mg Flax
Manganese 2.482mg 0.422mg Flax
Selenium 25.4µg 33.5µg Mustard
Vitamin A 0IU 109IU Mustard
Vitamin A RAE 0µg 5µg Mustard
Vitamin E 0.31mg 0.36mg Mustard
Vitamin C 0.6mg 0.3mg Flax
Vitamin B1 1.644mg 0.177mg Flax
Vitamin B2 0.161mg 0.07mg Flax
Vitamin B3 3.08mg 0.565mg Flax
Vitamin B5 0.985mg 0.254mg Flax
Vitamin B6 0.473mg 0.07mg Flax
Folate 87µg 7µg Flax
Vitamin K 4.3µg 1.4µg Flax
Tryptophan 0.297mg 0.009mg Flax
Threonine 0.766mg 0.167mg Flax
Isoleucine 0.896mg 0.146mg Flax
Leucine 1.235mg 0.292mg Flax
Lysine 0.862mg 0.264mg Flax
Methionine 0.37mg 0.076mg Flax
Phenylalanine 0.957mg 0.161mg Flax
Valine 1.072mg 0.189mg Flax
Histidine 0.472mg 0.119mg Flax
Trans Fat 0.009g Flax
Saturated Fat 3.663g 0.214g Mustard
Monounsaturated Fat 7.527g 2.182g Flax
Polyunsaturated fat 28.73g 0.774g Flax
Omega-6 - Eicosadienoic acid 0.007g 0.01g Mustard
Omega-6 - Linoleic acid 0.358g Mustard
Omega-3 - ALA 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Mustard
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
63%
Flax
10%
Mustard
Minerals Daily Need Coverage Score
191%
Flax
60%
Mustard

Comparison summary

Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 0.63g)
Which food is lower in Saturated Fat?
Mustard
Mustard is lower in Saturated Fat (difference - 3.449g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 32)
Which food is cheaper?
Mustard
Mustard is cheaper (difference - $0.9)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 1074mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.