Coconut Oil vs. Yellow Mustard
Nutrition comparison of Coconut 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
coconut oil
versus
yellow mustard
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut oil and yellow mustard:
- Yellow mustard has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Yellow mustard has signficantly more iron than coconut oil.
- Yellow mustard has signficantly more potassium than coconut oil.
- Yellow mustard is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Coconut Oil (Oil, coconut) and Yellow Mustard (Mustard, prepared, yellow) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut oil is high in calories and yellow mustard has 93% less calories than coconut oil - coconut oil has 892 calories per 100 grams and yellow mustard has 60 calories.
For macronutrient ratios, coconut oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to yellow mustard per calorie. Coconut oil has a macronutrient ratio of 0:0:100 and for yellow mustard, 22:34:44 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Oil | Yellow Mustard | |
|---|---|---|
| Protein | ~ | 22% |
| Carbohydrates | ~ | 34% |
| Fat | 100% | 44% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut oil has less carbohydrates than yellow mustard - yellow mustard has 5.8g of total carbs per 100 grams and coconut oil does not contain significant amounts.
dietary fiber
Yellow mustard is an excellent source of dietary fiber and it has more dietary fiber than coconut oil - yellow mustard has 4g of dietary fiber per 100 grams and coconut oil does not contain significant amounts.
sugar
Yellow mustard and coconut oil contain similar amounts of sugar - yellow mustard has 0.92g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Yellow mustard has more protein than coconut oil - yellow mustard has 3.7g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Coconut oil is high in saturated fat and yellow mustard has 100% less saturated fat than coconut oil - coconut oil has 82.5g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.
trans fat
Both coconut oil and yellow mustard are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and yellow mustard has 0.01g of trans fat.
Vitamins
Vitamin C
Yellow mustard and coconut oil contain similar amounts of Vitamin C - yellow mustard has 0.3mg of Vitamin C per 100 grams and coconut oil does not contain significant amounts.
Vitamin A
Yellow mustard and coconut oil contain similar amounts of Vitamin A - yellow mustard has 5ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Coconut oil and yellow mustard contain similar amounts of Vitamin E - coconut oil has 0.11mg of Vitamin E per 100 grams and yellow mustard has 0.36mg of Vitamin E.
Vitamin K
Coconut oil and yellow mustard contain similar amounts of Vitamin K - coconut oil has 0.6ug of Vitamin K per 100 grams and yellow mustard has 1.4ug of Vitamin K.
The B Vitamins
Yellow mustard has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut 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 62 times more calcium than coconut oil - coconut oil has 1mg of calcium per 100 grams and yellow mustard has 63mg of calcium.
iron
Yellow mustard has signficantly more iron than coconut oil - coconut oil has 0.05mg of iron per 100 grams and yellow mustard has 1.6mg of iron.
potassium
Yellow mustard has signficantly more potassium than coconut oil - yellow mustard has 152mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yellow mustard has more alpha linoleic acid (ALA) than coconut oil per 100 grams.
| Coconut Oil | Yellow Mustard | |
|---|---|---|
| alpha linoleic acid | 0.019 G | 0.374 G |
| Total | 0.019 G | 0.374 G |
omega 6s
Comparing omega-6 fatty acids, coconut oil has more linoleic acid than yellow mustard per 100 grams.
| Coconut Oil | Yellow Mustard | |
|---|---|---|
| other omega 6 | ~ | 0.01 G |
| linoleic acid | 1.683 G | 0.363 G |
| Total | 1.683 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: Coconut Oil (Oil, coconut) and Yellow Mustard (Mustard, prepared, yellow) .
Coconut 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 coconut oil or yellow mustard contain more calories in 100 grams?Coconut oil is high in calories and yellow mustard has 90% less calories than coconut oil - coconut oil has 892 calories in 100g and yellow mustard has 60 calories.
Does yellow mustard or coconut oil have more carbohydrates?
By weight, coconut oil has fewer carbohydrates than yellow mustard - yellow mustard has 5.8g of carbs for 100g and coconut oil has no carbs..
Does coconut oil or yellow mustard contain more calcium?
Yellow mustard is a rich source of calcium and it has 62 times more calcium than coconut oil - coconut oil has 1mg of calcium in 100 grams and yellow mustard has 63mg of calcium.