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Sunflower seeds vs. Mustard — In-Depth Nutrition Comparison

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Important differences between sunflower seeds and mustard

  • Mustard has less vitamin E, copper, vitamin B1, vitamin B6, phosphorus, manganese, magnesium, folate, and vitamin B3.
  • Sunflower seeds' daily need coverage for vitamin E is 232% more.
  • Sunflower seeds have 32 times more folate than mustard. Sunflower seeds have 227µg of folate, while mustard has 7µg.
  • Sunflower seeds are lower in sodium.
  • Mustard has a higher glycemic index than sunflower seeds.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Mustard, prepared, yellow.

Infographic

Sunflower seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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 +577.1%
Contains more CalciumCalcium +23.8%
Contains more PotassiumPotassium +324.3%
Contains more IronIron +226.1%
Contains more CopperCopper +2332.4%
Contains more ZincZinc +681.3%
Contains more PhosphorusPhosphorus +511.1%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +362.1%
Contains more SeleniumSelenium +58.2%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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 +366.7%
Contains more Vitamin EVitamin E +9669.4%
Contains more Vitamin B1Vitamin B1 +736.2%
Contains more Vitamin B2Vitamin B2 +407.1%
Contains more Vitamin B3Vitamin B3 +1375.2%
Contains more Vitamin B5Vitamin B5 +344.9%
Contains more Vitamin B6Vitamin B6 +1821.4%
Contains more FolateFolate +3142.9%
Contains more CholineCholine +146%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 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 +455.6%
Contains more FatsFats +1440.7%
Contains more CarbsCarbs +243.1%
Contains more WaterWater +1670%
Contains more OtherOther +11.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 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 +749.1%
Contains more Poly. FatPolyunsaturated fat +2889.3%
Contains less Sat. FatSaturated fat -95.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 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 +1090.5%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
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.
Sunflower seeds Mustard
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Mustard DV% diff.
Vitamin E 35.17mg 0.36mg 232%
Copper 1.8mg 0.074mg 192%
Polyunsaturated fat 23.137g 0.774g 149%
Vitamin B1 1.48mg 0.177mg 109%
Vitamin B6 1.345mg 0.07mg 98%
Phosphorus 660mg 108mg 79%
Fats 51.46g 3.34g 74%
Manganese 1.95mg 0.422mg 66%
Magnesium 325mg 48mg 66%
Folate 227µg 7µg 55%
Vitamin B3 8.335mg 0.565mg 49%
Sodium 9mg 1104mg 48%
Iron 5.25mg 1.61mg 46%
Monounsaturated fat 18.528g 2.182g 41%
Zinc 5mg 0.64mg 40%
Selenium 53µg 33.5µg 35%
Protein 20.78g 3.74g 34%
Calories 584kcal 60kcal 26%
Vitamin B2 0.355mg 0.07mg 22%
Saturated fat 4.455g 0.214g 19%
Vitamin B5 1.13mg 0.254mg 18%
Fiber 8.6g 4g 18%
Potassium 645mg 152mg 15%
Choline 55.1mg 22.4mg 6%
Carbs 20g 5.83g 5%
Calcium 78mg 63mg 2%
Vitamin K 0µg 1.4µg 1%
Vitamin C 1.4mg 0.3mg 1%
Net carbs 11.4g 1.83g N/A
Sugar 2.62g 0.92g N/A
Starch 0.64g 0%
Vitamin A 3µg 5µg 0%
Trans fat 0.009g N/A
Tryptophan 0.348mg 0.009mg 0%
Threonine 0.928mg 0.167mg 0%
Isoleucine 1.139mg 0.146mg 0%
Leucine 1.659mg 0.292mg 0%
Lysine 0.937mg 0.264mg 0%
Methionine 0.494mg 0.076mg 0%
Phenylalanine 1.169mg 0.161mg 0%
Valine 1.315mg 0.189mg 0%
Histidine 0.632mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0g 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
Sunflower 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
146%
Sunflower seeds
10%
Mustard
Minerals Daily Need Coverage Score
207%
Sunflower seeds
60%
Mustard

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 1095mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 12)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.5)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 1.7g)
Which food is lower in Saturated fat?
Mustard
Mustard is lower in Saturated fat (difference - 4.241g)
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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.