Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Wheat
  5. Compare
  6. Wheat vs. Mustard

Wheat vs. Mustard — In-Depth Nutrition Comparison

Compare

A recap on differences between wheat and mustard

  • Wheat is higher in manganese, copper, zinc, vitamin B3, and phosphorus, yet mustard is higher in vitamin B1, calcium, and monounsaturated fat.
  • Mustard covers your daily sodium needs 48% more than wheat.
  • Wheat contains 4 times more vitamin B3 than mustard. While wheat contains 2.305mg of vitamin B3, mustard contains only 0.565mg.
  • The amount of sugar in mustard is lower.
  • The glycemic index of mustard is lower.

Food varieties used in this article are Wheat, KAMUT khorasan, cooked 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.
Wheat
Wheat
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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 CopperCopper +179.7%
Contains more ZincZinc +187.5%
Contains more PhosphorusPhosphorus +36.1%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +144.1%
Contains more CalciumCalcium +600%
~equal in Magnesium ~48mg
~equal in Potassium ~152mg
~equal in Iron ~1.61mg
~equal in Selenium ~33.5µg

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.
Wheat
Wheat
2
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 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 B3Vitamin B3 +308%
Contains more FolateFolate +57.1%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +86.3%
Contains more Vitamin B2Vitamin B2 +133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.07mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 +52.7%
Contains more CarbsCarbs +373.4%
Contains more FatsFats +302.4%
Contains more WaterWater +28.4%
Contains more OtherOther +395.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 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 less Sat. FatSaturated fat -64%
Contains more Mono. FatMonounsaturated fat +2497.6%
Contains more Poly. FatPolyunsaturated fat +218.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Mustard DV% diff.
Sodium 8mg 1104mg 48%
Manganese 1.03mg 0.422mg 26%
Copper 0.207mg 0.074mg 15%
Vitamin B3 2.305mg 0.565mg 11%
Zinc 1.84mg 0.64mg 11%
Carbs 27.6g 5.83g 7%
Vitamin B1 0.095mg 0.177mg 7%
Phosphorus 147mg 108mg 6%
Monounsaturated fat 0.084g 2.182g 5%
Vitamin B5 0.254mg 5%
Calcium 9mg 63mg 5%
Polyunsaturated fat 0.243g 0.774g 4%
Choline 22.4mg 4%
Protein 5.71g 3.74g 4%
Calories 132kcal 60kcal 4%
Fats 0.83g 3.34g 4%
Selenium 31.9µg 33.5µg 3%
Vitamin B2 0.03mg 0.07mg 3%
Iron 1.76mg 1.61mg 2%
Saturated fat 0.077g 0.214g 1%
Vitamin A 5µg 1%
Vitamin E 0.24mg 0.36mg 1%
Vitamin K 1.4µg 1%
Folate 11µg 7µg 1%
Fiber 4.3g 4g 1%
Vitamin C 0.3mg 0%
Net carbs 23.3g 1.83g N/A
Magnesium 48mg 48mg 0%
Potassium 164mg 152mg 0%
Sugar 3.07g 0.92g N/A
Starch 0.64g 0%
Vitamin B6 0.07mg 0.07mg 0%
Trans fat 0.002g 0.009g N/A
Tryptophan 0.051mg 0.009mg 0%
Threonine 0.172mg 0.167mg 0%
Isoleucine 0.22mg 0.146mg 0%
Leucine 0.432mg 0.292mg 0%
Lysine 0.161mg 0.264mg 0%
Methionine 0.097mg 0.076mg 0%
Phenylalanine 0.3mg 0.161mg 0%
Valine 0.267mg 0.189mg 0%
Histidine 0.147mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Mustard
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Wheat
Wheat vs Flour
Flour
Wheat
Wheat vs Wild rice raw
Wild rice raw
Wheat
Wheat vs Tagliatelle
Tagliatelle
Mustard
Mustard vs Apple cider vinegar
Apple cider vinegar
Mustard
Mustard vs Horseradish
Horseradish
Mustard
Mustard vs Vinegar
Vinegar

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
8%
Wheat
10%
Mustard
Minerals Daily Need Coverage Score
61%
Wheat
60%
Mustard

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 1096mg)
Which food is lower in Saturated fat?
Wheat
Wheat is lower in Saturated fat (difference - 0.137g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.7)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 2.15g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Mustard
Mustard 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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.