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  6. Wheat vs. Mustard

Wheat vs. Mustard — In-Depth Nutrition Comparison

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Important differences between wheat and mustard

  • Mustard has less manganese, selenium, phosphorus, copper, vitamin B3, zinc, vitamin B6, iron, and magnesium.
  • Wheat 's daily need coverage for manganese is 113% more.
  • Wheat has 12 times more vitamin B3 than mustard. Wheat has 6.738mg of vitamin B3, while mustard has 0.565mg.
  • Wheat is lower in sodium.
  • Wheat has a higher glycemic index than mustard.

The food varieties used in the comparison are Wheat, durum and Mustard, prepared, yellow.

Infographic

Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +200%
Contains more PotassiumPotassium +183.6%
Contains more IronIron +118.6%
Contains more CopperCopper +647.3%
Contains more ZincZinc +550%
Contains more PhosphorusPhosphorus +370.4%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +613.7%
Contains more SeleniumSelenium +166.9%
Contains more CalciumCalcium +85.3%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 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 B1Vitamin B1 +136.7%
Contains more Vitamin B2Vitamin B2 +72.9%
Contains more Vitamin B3Vitamin B3 +1092.6%
Contains more Vitamin B5Vitamin B5 +268.1%
Contains more Vitamin B6Vitamin B6 +498.6%
Contains more FolateFolate +514.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Mustard DV% diff.
Manganese 3.012mg 0.422mg 113%
Selenium 89.4µg 33.5µg 102%
Phosphorus 508mg 108mg 57%
Copper 0.553mg 0.074mg 53%
Sodium 2mg 1104mg 48%
Vitamin B3 6.738mg 0.565mg 39%
Zinc 4.16mg 0.64mg 32%
Vitamin B6 0.419mg 0.07mg 27%
Iron 3.52mg 1.61mg 24%
Magnesium 144mg 48mg 23%
Carbs 71.13g 5.83g 22%
Protein 13.68g 3.74g 20%
Vitamin B1 0.419mg 0.177mg 20%
Fiber 4g 16%
Vitamin B5 0.935mg 0.254mg 14%
Calories 339kcal 60kcal 14%
Folate 43µg 7µg 9%
Potassium 431mg 152mg 8%
Monounsaturated fat 0.344g 2.182g 5%
Vitamin B2 0.121mg 0.07mg 4%
Choline 22.4mg 4%
Calcium 34mg 63mg 3%
Vitamin E 0.36mg 2%
Vitamin A 0µg 5µg 1%
Fats 2.47g 3.34g 1%
Vitamin K 1.4µg 1%
Polyunsaturated fat 0.978g 0.774g 1%
Saturated fat 0.454g 0.214g 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 71.13g 1.83g N/A
Sugar 0.92g N/A
Starch 0.64g 0%
Trans fat 0.009g N/A
Tryptophan 0.176mg 0.009mg 0%
Threonine 0.366mg 0.167mg 0%
Isoleucine 0.533mg 0.146mg 0%
Leucine 0.934mg 0.292mg 0%
Lysine 0.303mg 0.264mg 0%
Methionine 0.221mg 0.076mg 0%
Phenylalanine 0.681mg 0.161mg 0%
Valine 0.594mg 0.189mg 0%
Histidine 0.322mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +265.8%
Contains more CarbsCarbs +1120.1%
Contains more FatsFats +35.2%
Contains more WaterWater +665.3%
Contains more OtherOther +89.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 +26.4%
Contains less Sat. FatSaturated fat -52.9%
Contains more Mono. FatMonounsaturated fat +534.3%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.