Yellow Mustard vs. Cabbage
Nutrition comparison of Yellow Mustard and Cabbage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yellow mustard
versus
cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yellow mustard and cabbage:
- Both cabbage and yellow mustard are high in dietary fiber.
- Cabbage has 58% less calories than yellow mustard.
- Cabbage has more alpha-carotene than yellow mustard, however, yellow mustard contains more lutein + zeaxanthin than cabbage.
- Cabbage has signficantly more Vitamin K than yellow mustard.
- Cabbage is an excellent source of Vitamin C.
- Yellow mustard has more thiamin, however, cabbage contains more folate.
- Yellow mustard is an excellent source of calcium.
USDA sources for nutritional information: Yellow Mustard (Mustard, prepared, yellow) and Cabbage (Cabbage, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cabbage has 58% less calories than yellow mustard - cabbage has 25 calories per 100 grams and yellow mustard has 60 calories.
For macronutrient ratios, yellow mustard is heavier in protein, much lighter in carbs and much heavier in fat compared to cabbage per calorie. Yellow mustard has a macronutrient ratio of 21:32:47 and for cabbage, 17:80:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yellow Mustard | Cabbage | |
|---|---|---|
| Protein | 21% | 17% |
| Carbohydrates | 32% | 80% |
| Fat | 47% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cabbage and yellow mustard contain similar amounts of carbs - cabbage has 5.8g of total carbs per 100 grams and yellow mustard has 5.8g of carbohydrates.
The carbs in cabbage are made of 56% sugar and 44% dietary fiber, whereas the carbs in yellow mustard comprise of 72% dietary fiber, 17% sugar and 12% starch.
dietary fiber
Both cabbage and yellow mustard are high in dietary fiber. Yellow mustard has 60% more dietary fiber than cabbage - cabbage has 2.5g of dietary fiber per 100 grams and yellow mustard has 4g of dietary fiber.
sugar
Cabbage and yellow mustard contain similar amounts of sugar - cabbage has 3.2g of sugar per 100 grams and yellow mustard has 0.92g of sugar.
Protein
protein
Yellow mustard has 192% more protein than cabbage - cabbage has 1.3g of protein per 100 grams and yellow mustard has 3.7g of protein.
Fat
saturated fat
Both cabbage and yellow mustard are low in saturated fat - cabbage has 0.03g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.
trans fat
Both yellow mustard and cabbage are low in trans fat - yellow mustard has 0.01g of trans fat per 100 grams and cabbage does not contain significant amounts.
Vitamins
Vitamin C
Cabbage is an excellent source of Vitamin C and it has 121 times more Vitamin C than yellow mustard - cabbage has 36.6mg of Vitamin C per 100 grams and yellow mustard has 0.3mg of Vitamin C.
Vitamin A
Cabbage and yellow mustard contain similar amounts of Vitamin A - cabbage has 5ug of Vitamin A per 100 grams and yellow mustard has 5ug of Vitamin A.
Vitamin E
Cabbage and yellow mustard contain similar amounts of Vitamin E - cabbage has 0.15mg of Vitamin E per 100 grams and yellow mustard has 0.36mg of Vitamin E.
Vitamin K
Cabbage has signficantly more Vitamin K than yellow mustard - cabbage has 76ug of Vitamin K per 100 grams and yellow mustard has 1.4ug of Vitamin K.
The B Vitamins
Yellow mustard has more thiamin, however, cabbage contains more folate. Both yellow mustard and cabbage contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Yellow Mustard | Cabbage | |
|---|---|---|
| Thiamin | 0.177 MG | 0.061 MG |
| Riboflavin | 0.07 MG | 0.04 MG |
| Niacin | 0.565 MG | 0.234 MG |
| Pantothenic acid | 0.254 MG | 0.212 MG |
| Vitamin B6 | 0.07 MG | 0.124 MG |
| Folate | 7 UG | 43 UG |
Minerals
calcium
Yellow mustard is an excellent source of calcium and it has 58% more calcium than cabbage - cabbage has 40mg of calcium per 100 grams and yellow mustard has 63mg of calcium.
iron
Yellow mustard has 243% more iron than cabbage - cabbage has 0.47mg of iron per 100 grams and yellow mustard has 1.6mg of iron.
potassium
Cabbage and yellow mustard contain similar amounts of potassium - cabbage has 170mg of potassium per 100 grams and yellow mustard has 152mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, cabbage has more alpha-carotene than yellow mustard per 100 grams, however, yellow mustard contains more lutein + zeaxanthin than cabbage per 100 grams. Both yellow mustard and cabbage contain significant amounts of beta-carotene.
| Yellow Mustard | Cabbage | |
|---|---|---|
| beta-carotene | 51 UG | 42 UG |
| alpha-carotene | 1 UG | 33 UG |
| lutein + zeaxanthin | 113 UG | 30 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, yellow mustard has more linoleic acid than cabbage per 100 grams.
| Yellow Mustard | Cabbage | |
|---|---|---|
| other omega 6 | 0.01 G | ~ |
| linoleic acid | 0.363 G | 0.017 G |
| Total | 0.373 G | 0.017 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Yellow Mustard (Mustard, prepared, yellow) and Cabbage (Cabbage, raw) .
Yellow Mustard g
()
|
Daily Values (%) |
Cabbage g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cabbage or yellow mustard contain more calories in 100 grams?Cabbage has 60% less calories than yellow mustard - cabbage has 25 calories in 100g and yellow mustard has 60 calories.
Does cabbage or yellow mustard have more carbohydrates?
By weight, cabbage and yellow mustard contain similar amounts of carbs - cabbage has 5.8g of carbs for 100g and yellow mustard has 5.8g of carbohydrates. the carbs in cabbage are made of 60% sugar and 40% dietary fiber, whereas the carbs in yellow mustard comprise of 70% dietary fiber, 20% sugar and 10% starch.
Does cabbage or yellow mustard contain more calcium?
Yellow mustard is a rich source of calcium and it has 60% more calcium than cabbage - cabbage has 40mg of calcium in 100 grams and yellow mustard has 63mg of calcium.