Quinoa vs. Dijon Mustard
Nutrition comparison of Cooked Quinoa and Dijon Mustard
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
dijon mustard
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and dijon mustard:
- Both quinoa and dijon mustard are high in calories and dietary fiber.
- Dijon mustard has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Dijon mustard is an excellent source of calcium, iron, potassium and protein.
- Quinoa has 6.8 times less sugar than dijon mustard.
- Quinoa has 7.6 times less saturated fat than dijon mustard.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Dijon Mustard (Spices, mustard seed, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and dijon mustard are high in calories. Dijon mustard has 323% more calories than quinoa - quinoa has 120 calories per 100 grams and dijon mustard has 508 calories.
For macronutrient ratios, quinoa is lighter in protein, much heavier in carbs and much lighter in fat compared to dijon mustard per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for dijon mustard, 19:22:59 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Dijon Mustard | |
|---|---|---|
| Protein | 15% | 19% |
| Carbohydrates | 71% | 22% |
| Fat | 15% | 59% |
| Alcohol | ~ | ~ |
carbohydrates
Quinoa has 24% less carbohydrates than dijon mustard - quinoa has 21.3g of total carbs per 100 grams and dijon mustard has 28.1g of carbohydrates.
dietary fiber
Both quinoa and dijon mustard are high in dietary fiber. Dijon mustard has 336% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and dijon mustard has 12.2g of dietary fiber.
sugar
Quinoa has 6.8 times less sugar than dijon mustard - quinoa has 0.87g of sugar per 100 grams and dijon mustard has 6.8g of sugar.
Protein
protein
Dijon mustard is an excellent source of protein and it has 493% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and dijon mustard has 26.1g of protein.
Fat
saturated fat
Quinoa has 7.6 times less saturated fat than dijon mustard - quinoa has 0.23g of saturated fat per 100 grams and dijon mustard has 2g of saturated fat.
Vitamins
Vitamin C
Dijon mustard has more Vitamin C than quinoa - dijon mustard has 7.1mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Dijon mustard and quinoa contain similar amounts of Vitamin A - dijon mustard has 2ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Dijon mustard has 705% more Vitamin E than quinoa - quinoa has 0.63mg of Vitamin E per 100 grams and dijon mustard has 5.1mg of Vitamin E.
Vitamin K
Dijon mustard has more Vitamin K than quinoa - dijon mustard has 5.4ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Dijon mustard has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Quinoa | Dijon Mustard | |
|---|---|---|
| Thiamin | 0.107 MG | 0.805 MG |
| Riboflavin | 0.11 MG | 0.261 MG |
| Niacin | 0.412 MG | 4.733 MG |
| Pantothenic acid | ~ | 0.81 MG |
| Vitamin B6 | 0.123 MG | 0.397 MG |
| Folate | 42 UG | 162 UG |
Minerals
calcium
Dijon mustard is an excellent source of calcium and it has 14 times more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and dijon mustard has 266mg of calcium.
iron
Dijon mustard is an excellent source of iron and it has 518% more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and dijon mustard has 9.2mg of iron.
potassium
Dijon mustard is an excellent source of potassium and it has 329% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and dijon mustard has 738mg 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 quinoa and dijon mustard contain small amounts of beta-carotene.
| Quinoa | Dijon Mustard | |
|---|---|---|
| beta-carotene | 3 UG | 18 UG |
| lutein + zeaxanthin | 53 UG | 568 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, dijon mustard has more alpha linoleic acid (ALA) than quinoa per 100 grams, however, quinoa contains more dha than dijon mustard per 100 grams.
| Quinoa | Dijon Mustard | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 3.792 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 3.792 G |
omega 6s
Comparing omega-6 fatty acids, dijon mustard has more linoleic acid than quinoa per 100 grams.
| Quinoa | Dijon Mustard | |
|---|---|---|
| linoleic acid | 0.974 G | 5.921 G |
| other omega 6 | ~ | 0.25 G |
| Total | 0.974 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: Quinoa (Quinoa, cooked) and Dijon Mustard (Spices, mustard seed, ground) .
Cooked Quinoa 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 quinoa or dijon mustard contain more calories in 100 grams?Both quinoa and dijon mustard are high in calories. Dijon mustard has 320% more calories than quinoa - quinoa has 120 calories in 100g and dijon mustard has 508 calories.
Does quinoa or dijon mustard have more carbohydrates?
By weight, quinoa has 20% fewer carbohydrates than dijon mustard - quinoa has 21.3g of carbs for 100g and dijon mustard has 28.1g of carbohydrates.
Does quinoa or dijon mustard contain more calcium?
Dijon mustard is a rich source of calcium and it has 14 times more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and dijon mustard has 266mg of calcium.
Does quinoa or dijon mustard contain more iron?
Dijon mustard is an abundant source of iron and it has 520% more iron than quinoa - quinoa has 1.5mg of iron in 100 grams and dijon mustard has 9.2mg of iron.
Does quinoa or dijon mustard contain more potassium?
Dijon mustard is a rich source of potassium and it has 330% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and dijon mustard has 738mg of potassium.