Granola vs. Dijon Mustard
Nutrition comparison of Granola and Dijon Mustard
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
dijon mustard
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and dijon mustard:
- Both dijon mustard and granola are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Dijon mustard has 66% less sugar than granola.
- Granola is an excellent source of Vitamin E.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Dijon Mustard (Spices, mustard seed, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dijon mustard and granola are high in calories. Dijon mustard has a little more calories (4%) than granola by weight - dijon mustard has 508 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is lighter in protein, much heavier in carbs and lighter in fat compared to dijon mustard per calorie. Granola has a macronutrient ratio of 11:44:45 and for dijon mustard, 19:22:59 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Dijon Mustard | |
|---|---|---|
| Protein | 11% | 19% |
| Carbohydrates | 44% | 22% |
| Fat | 45% | 59% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and dijon mustard has 48% less carbohydrates than granola - dijon mustard has 28.1g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both dijon mustard and granola are high in dietary fiber. Dijon mustard has 37% more dietary fiber than granola - dijon mustard has 12.2g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Dijon mustard has 66% less sugar than granola - dijon mustard has 6.8g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Both dijon mustard and granola are high in protein. Dijon mustard has 91% more protein than granola - dijon mustard has 26.1g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Dijon mustard has 50% less saturated fat than granola - dijon mustard has 2g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and dijon mustard are low in trans fat - granola has 0.02g of trans fat per 100 grams and dijon mustard does not contain significant amounts.
Vitamins
Vitamin C
Dijon mustard has 492% more Vitamin C than granola - dijon mustard has 7.1mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
Dijon mustard and granola contain similar amounts of Vitamin A - dijon mustard has 2ug of Vitamin A per 100 grams and granola has 1ug of Vitamin A.
Vitamin E
Granola is an excellent source of Vitamin E and it has 119% more Vitamin E than dijon mustard - dijon mustard has 5.1mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Dijon mustard and granola contain similar amounts of Vitamin K - dijon mustard has 5.4ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Both granola and dijon mustard contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Granola | Dijon Mustard | |
|---|---|---|
| Thiamin | 0.548 MG | 0.805 MG |
| Riboflavin | 0.354 MG | 0.261 MG |
| Niacin | 2.739 MG | 4.733 MG |
| Pantothenic acid | 0.752 MG | 0.81 MG |
| Vitamin B6 | 0.37 MG | 0.397 MG |
| Folate | 84 UG | 162 UG |
Minerals
calcium
Both dijon mustard and granola are high in calcium. Dijon mustard has 250% more calcium than granola - dijon mustard has 266mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both dijon mustard and granola are high in iron. Dijon mustard has 133% more iron than granola - dijon mustard has 9.2mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both dijon mustard and granola are high in potassium. Dijon mustard has 37% more potassium than granola - dijon mustard has 738mg of potassium per 100 grams and granola has 539mg 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, both granola and dijon mustard contain small amounts of beta-carotene.
| Granola | Dijon Mustard | |
|---|---|---|
| beta-carotene | 11 UG | 18 UG |
| lutein + zeaxanthin | 137 UG | 568 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, dijon mustard has more alpha linoleic acid (ALA) than granola per 100 grams.
| Granola | Dijon Mustard | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 3.792 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 3.792 G |
omega 6s
Comparing omega-6 fatty acids, both granola and dijon mustard contain significant amounts of linoleic acid.
| Granola | Dijon Mustard | |
|---|---|---|
| other omega 6 | ~ | 0.25 G |
| linoleic acid | 7.194 G | 5.921 G |
| Total | 7.194 G | 6.171 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: Granola (Cereals ready-to-eat, granola, homemade) and Dijon Mustard (Spices, mustard seed, ground) .
Granola g
()
|
Daily Values (%) |
Dijon 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 dijon mustard or granola contain more calories in 100 grams?Both dijon mustard and granola are high in calories. Dijon mustard has a little more calories ( 0%) than granola by weight - dijon mustard has 508 calories in 100g and granola has 489 calories.
Does dijon mustard or granola have more carbohydrates?
By weight, granola is high in carbohydrates and dijon mustard has 50% fewer carbohydrates than granola - dijon mustard has 28.1g of carbs for 100g and granola has 53.9g of carbohydrates.
Does dijon mustard or granola contain more calcium?
Both dijon mustard and granola are high in calcium. Dijon mustard has 250% more calcium than granola - dijon mustard has 266mg of calcium in 100 grams and granola has 76mg of calcium.
Does dijon mustard or granola contain more iron?
Both dijon mustard and granola are high in iron. Dijon mustard has 130% more iron than granola - dijon mustard has 9.2mg of iron in 100 grams and granola has 4mg of iron.
Does dijon mustard or granola contain more potassium?
Both dijon mustard and granola are high in potassium. Dijon mustard has 40% more potassium than granola - dijon mustard has 738mg of potassium in 100 grams and granola has 539mg of potassium.