Canola Oil vs. Yellow Mustard
Nutrition comparison of Canola Oil and Yellow Mustard
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canola oil
versus
yellow mustard
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canola oil and yellow mustard:
- Canola oil is an excellent source of Vitamin E.
- Yellow mustard has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Yellow mustard has signficantly more iron than canola oil.
- Yellow mustard has signficantly more potassium than canola oil.
- Yellow mustard is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) and Yellow Mustard (Mustard, prepared, yellow) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canola oil is high in calories and yellow mustard has 93% less calories than canola oil - canola oil has 884 calories per 100 grams and yellow mustard has 60 calories.
For macronutrient ratios, canola oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to yellow mustard per calorie. Canola oil has a macronutrient ratio of 0:0:100 and for yellow mustard, 21:32:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canola Oil | Yellow Mustard | |
|---|---|---|
| Protein | ~ | 21% |
| Carbohydrates | ~ | 32% |
| Fat | 100% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Canola oil has less carbohydrates than yellow mustard - yellow mustard has 5.8g of total carbs per 100 grams and canola oil does not contain significant amounts.
dietary fiber
Yellow mustard is an excellent source of dietary fiber and it has more dietary fiber than canola oil - yellow mustard has 4g of dietary fiber per 100 grams and canola oil does not contain significant amounts.
sugar
Yellow mustard and canola oil contain similar amounts of sugar - yellow mustard has 0.92g of sugar per 100 grams and canola oil does not contain significant amounts.
Protein
protein
Yellow mustard has more protein than canola oil - yellow mustard has 3.7g of protein per 100 grams and canola oil does not contain significant amounts.
Fat
saturated fat
Canola oil is high in saturated fat and yellow mustard has 97% less saturated fat than canola oil - canola oil has 6.5g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.
trans fat
Both canola oil and yellow mustard are low in trans fat - canola oil has 0.77g of trans fat per 100 grams and yellow mustard has 0.01g of trans fat.
Vitamins
Vitamin C
Yellow mustard and canola oil contain similar amounts of Vitamin C - yellow mustard has 0.3mg of Vitamin C per 100 grams and canola oil does not contain significant amounts.
Vitamin A
Yellow mustard and canola oil contain similar amounts of Vitamin A - yellow mustard has 5ug of Vitamin A per 100 grams and canola oil does not contain significant amounts.
Vitamin E
Canola oil is an excellent source of Vitamin E and it has 59 times more Vitamin E than yellow mustard - canola oil has 21.8mg of Vitamin E per 100 grams and yellow mustard has 0.36mg of Vitamin E.
Vitamin K
Yellow mustard and canola oil contain similar amounts of Vitamin K - yellow mustard has 1.4ug of Vitamin K per 100 grams and canola oil does not contain significant amounts.
The B Vitamins
Yellow mustard has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Canola Oil | Yellow Mustard | |
|---|---|---|
| Thiamin | ~ | 0.177 MG |
| Riboflavin | ~ | 0.07 MG |
| Niacin | ~ | 0.565 MG |
| Pantothenic acid | ~ | 0.254 MG |
| Vitamin B6 | ~ | 0.07 MG |
| Folate | ~ | 7 UG |
Minerals
calcium
Yellow mustard is an excellent source of calcium and it has more calcium than canola oil - yellow mustard has 63mg of calcium per 100 grams and canola oil does not contain significant amounts.
iron
Yellow mustard has signficantly more iron than canola oil - yellow mustard has 1.6mg of iron per 100 grams and canola oil does not contain significant amounts.
potassium
Yellow mustard has signficantly more potassium than canola oil - yellow mustard has 152mg of potassium per 100 grams and canola oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, canola oil has more alpha linoleic acid (ALA) than yellow mustard per 100 grams.
| Canola Oil | Yellow Mustard | |
|---|---|---|
| alpha linoleic acid | 2.597 G | 0.374 G |
| Total | 2.597 G | 0.374 G |
omega 6s
Comparing omega-6 fatty acids, canola oil has more linoleic acid than yellow mustard per 100 grams.
| Canola Oil | Yellow Mustard | |
|---|---|---|
| other omega 6 | ~ | 0.01 G |
| linoleic acid | 14.501 G | 0.363 G |
| Total | 14.501 G | 0.373 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: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) and Yellow Mustard (Mustard, prepared, yellow) .
Canola Oil g
()
|
Daily Values (%) |
Yellow Mustard 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 % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
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 canola oil or yellow mustard contain more calories in 100 grams?Canola oil is high in calories and yellow mustard has 90% less calories than canola oil - canola oil has 884 calories in 100g and yellow mustard has 60 calories.
Does yellow mustard or canola oil have more carbohydrates?
By weight, canola oil has fewer carbohydrates than yellow mustard - yellow mustard has 5.8g of carbs for 100g and canola oil has no carbs..
Does yellow mustard or canola oil contain more calcium?
Yellow mustard is a rich source of calcium and it has more calcium than canola oil - yellow mustard has 63mg of calcium in 100 grams and canola oil does not contain significant amounts.