Pumpkin Seeds vs. Dijon Mustard
Nutrition comparison of Pumpkin Seeds and Dijon Mustard
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
dijon mustard
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and dijon mustard:
- Both pumpkin seeds and dijon mustard are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Dijon mustard has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Dijon mustard has signficantly more Vitamin E than pumpkin seed.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Dijon Mustard (Spices, mustard seed, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and dijon mustard are high in calories. Dijon mustard has 14% more calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and dijon mustard has 508 calories.
For macronutrient ratios, pumpkin seeds is much heavier in carbs, much lighter in fat and similar to dijon mustard for protein. Pumpkin seeds has a macronutrient ratio of 16:46:39 and for dijon mustard, 19:21:60 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Dijon Mustard | |
|---|---|---|
| Protein | 16% | 19% |
| Carbohydrates | 46% | 21% |
| Fat | 39% | 60% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and dijon mustard has 48% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and dijon mustard has 28.1g of carbohydrates.
dietary fiber
Both pumpkin seeds and dijon mustard are high in dietary fiber. Pumpkin seed has 51% more dietary fiber than dijon mustard - pumpkin seed has 18.4g of dietary fiber per 100 grams and dijon mustard has 12.2g of dietary fiber.
sugar
Pumpkin seed has less sugar than dijon mustard - dijon mustard has 6.8g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pumpkin seeds and dijon mustard are high in protein. Dijon mustard has 41% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and dijon mustard has 26.1g of protein.
Fat
saturated fat
Dijon mustard has 46% less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and dijon mustard has 2g of saturated fat.
Vitamins
Vitamin C
Dijon mustard has 22 times more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and dijon mustard has 7.1mg of Vitamin C.
Vitamin A
Pumpkin seeds and dijon mustard contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and dijon mustard has 2ug of Vitamin A.
Vitamin E
Dijon mustard has signficantly more Vitamin E than pumpkin seed - dijon mustard has 5.1mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Dijon mustard has more Vitamin K than pumpkin seed - dijon mustard has 5.4ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Dijon mustard has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pumpkin Seeds | Dijon Mustard | |
|---|---|---|
| Thiamin | 0.034 MG | 0.805 MG |
| Riboflavin | 0.052 MG | 0.261 MG |
| Niacin | 0.286 MG | 4.733 MG |
| Pantothenic acid | 0.056 MG | 0.81 MG |
| Vitamin B6 | 0.037 MG | 0.397 MG |
| Folate | 9 UG | 162 UG |
Minerals
calcium
Both pumpkin seeds and dijon mustard are high in calcium. Dijon mustard has 384% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and dijon mustard has 266mg of calcium.
iron
Both pumpkin seeds and dijon mustard are high in iron. Dijon mustard has 178% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron per 100 grams and dijon mustard has 9.2mg of iron.
potassium
Both pumpkin seeds and dijon mustard are high in potassium. Pumpkin seed has 25% more potassium than dijon mustard - pumpkin seed has 919mg of potassium per 100 grams and dijon mustard has 738mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, dijon mustard has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Pumpkin Seeds | Dijon Mustard | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 3.792 G |
| Total | 0.077 G | 3.792 G |
omega 6s
Comparing omega-6 fatty acids, both pumpkin seeds and dijon mustard contain significant amounts of linoleic acid.
| Pumpkin Seeds | Dijon Mustard | |
|---|---|---|
| linoleic acid | 8.759 G | 5.921 G |
| other omega 6 | ~ | 0.25 G |
| Total | 8.759 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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Dijon Mustard (Spices, mustard seed, ground) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Dijon Mustard g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 pumpkin seeds or dijon mustard contain more calories in 100 grams?Both pumpkin seeds and dijon mustard are high in calories. Dijon mustard has 10% more calories than pumpkin seed - pumpkin seed has 446 calories in 100g and dijon mustard has 508 calories.
Does pumpkin seeds or dijon mustard have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and dijon mustard has 50% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and dijon mustard has 28.1g of carbohydrates.
Does pumpkin seeds or dijon mustard contain more calcium?
Both pumpkin seeds and dijon mustard are high in calcium. Dijon mustard has 380% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and dijon mustard has 266mg of calcium.
Does pumpkin seeds or dijon mustard contain more iron?
Both pumpkin seeds and dijon mustard are high in iron. Dijon mustard has 180% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron in 100 grams and dijon mustard has 9.2mg of iron.
Does pumpkin seeds or dijon mustard contain more potassium?
Both pumpkin seeds and dijon mustard are high in potassium. Pumpkin seed has 30% more potassium than dijon mustard - pumpkin seed has 919mg of potassium in 100 grams and dijon mustard has 738mg of potassium.