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Flax seeds vs. Mustard — In-Depth Nutrition Comparison

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What are the main differences between flax seeds and mustard?

  • Mustard has less copper, vitamin B1, fiber, manganese, magnesium, phosphorus, iron, zinc, and vitamin B6 than flax seeds.
  • Flax seeds' daily need coverage for copper is 127% higher.
  • Flax seeds have 9 times more vitamin B1 than mustard. Flax seeds have 1.644mg of vitamin B1, while mustard has 0.177mg.
  • Flax seeds contain less sodium.

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

Infographic

Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +716.7%
Contains more CalciumCalcium +304.8%
Contains more PotassiumPotassium +434.9%
Contains more IronIron +255.9%
Contains more CopperCopper +1548.6%
Contains more ZincZinc +578.1%
Contains more PhosphorusPhosphorus +494.4%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +488.2%
Contains more SeleniumSelenium +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.
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 +100%
Contains more Vitamin B1Vitamin B1 +828.8%
Contains more Vitamin B2Vitamin B2 +130%
Contains more Vitamin B3Vitamin B3 +445.1%
Contains more Vitamin B5Vitamin B5 +287.8%
Contains more Vitamin B6Vitamin B6 +575.7%
Contains more Vitamin KVitamin K +207.1%
Contains more FolateFolate +1142.9%
Contains more CholineCholine +251.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +389%
Contains more FatsFats +1162.3%
Contains more CarbsCarbs +395.4%
Contains more WaterWater +1102.9%
~equal in Other ~3.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 Mono. FatMonounsaturated fat +245%
Contains more Poly. FatPolyunsaturated fat +3611.9%
Contains less Sat. FatSaturated fat -94.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 SucroseSucrose +447.6%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +17.5%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds 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 seeds Mustard DV% diff.
Polyunsaturated fat 28.73g 0.774g 186%
Copper 1.22mg 0.074mg 127%
Vitamin B1 1.644mg 0.177mg 122%
Fiber 27.3g 4g 93%
Manganese 2.482mg 0.422mg 90%
Magnesium 392mg 48mg 82%
Phosphorus 642mg 108mg 76%
Fats 42.16g 3.34g 60%
Iron 5.73mg 1.61mg 52%
Sodium 30mg 1104mg 47%
Zinc 4.34mg 0.64mg 34%
Vitamin B6 0.473mg 0.07mg 31%
Protein 18.29g 3.74g 29%
Calories 534kcal 60kcal 24%
Folate 87µg 7µg 20%
Potassium 813mg 152mg 19%
Calcium 255mg 63mg 19%
Saturated fat 3.663g 0.214g 16%
Vitamin B3 3.08mg 0.565mg 16%
Selenium 25.4µg 33.5µg 15%
Vitamin B5 0.985mg 0.254mg 15%
Monounsaturated fat 7.527g 2.182g 13%
Choline 78.7mg 22.4mg 10%
Carbs 28.88g 5.83g 8%
Vitamin B2 0.161mg 0.07mg 7%
Vitamin K 4.3µg 1.4µg 2%
Vitamin A 0µg 5µg 1%
Vitamin C 0.6mg 0.3mg 0%
Net carbs 1.58g 1.83g N/A
Sugar 1.55g 0.92g N/A
Starch 0.64g 0%
Vitamin E 0.31mg 0.36mg 0%
Trans fat 0.009g N/A
Tryptophan 0.297mg 0.009mg 0%
Threonine 0.766mg 0.167mg 0%
Isoleucine 0.896mg 0.146mg 0%
Leucine 1.235mg 0.292mg 0%
Lysine 0.862mg 0.264mg 0%
Methionine 0.37mg 0.076mg 0%
Phenylalanine 0.957mg 0.161mg 0%
Valine 1.072mg 0.189mg 0%
Histidine 0.472mg 0.119mg 0%
Fructose 0g 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Mustard
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
62%
Flax seeds
10%
Mustard
Minerals Daily Need Coverage Score
191%
Flax seeds
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 seeds
Flax seeds contains less Sodium (difference - 1074mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds 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 seeds - 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.