Sunflower Seeds vs. Dijon Mustard
Nutrition comparison of Sunflower 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
sunflower seeds
versus
dijon mustard
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and dijon mustard:
- Both sunflower seeds and dijon mustard are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Dijon mustard has more thiamin, however, sunflower seed contains more pantothenic acid.
- Dijon mustard has signficantly more Vitamin E than sunflower seed.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Dijon Mustard (Spices, mustard seed, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and dijon mustard are high in calories. Sunflower seed has 22% more calories than dijon mustard - sunflower seed has 619 calories per 100 grams and dijon mustard has 508 calories.
| Sunflower Seeds | Dijon Mustard | |
|---|---|---|
| Protein | 10% | 19% |
| Carbohydrates | 12% | 22% |
| Fat | 77% | 59% |
| Alcohol | ~ | ~ |
carbohydrates
Sunflower seed has 27% less carbohydrates than dijon mustard - sunflower seed has 20.6g of total carbs per 100 grams and dijon mustard has 28.1g of carbohydrates.
dietary fiber
Both sunflower seeds and dijon mustard are high in dietary fiber. Dijon mustard has a little more dietary fiber (6%) than sunflower seed by weight - sunflower seed has 11.5g of dietary fiber per 100 grams and dijon mustard has 12.2g of dietary fiber.
sugar
Sunflower seed has less sugar than dijon mustard - dijon mustard has 6.8g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and dijon mustard are high in protein. Dijon mustard has 52% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and dijon mustard has 26.1g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and dijon mustard has 67% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and dijon mustard has 2g of saturated fat.
Vitamins
Vitamin C
Dijon mustard has 407% more Vitamin C than sunflower seed - sunflower seed has 1.4mg of Vitamin C per 100 grams and dijon mustard has 7.1mg of Vitamin C.
Vitamin A
Dijon mustard and sunflower seeds contain similar amounts of Vitamin A - dijon mustard has 2ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Dijon mustard has signficantly more Vitamin E than sunflower seed - dijon mustard has 5.1mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Dijon mustard has more Vitamin K than sunflower seed - dijon mustard has 5.4ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Dijon mustard has more thiamin, however, sunflower seed contains more pantothenic acid. Both sunflower seeds and dijon mustard contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Sunflower Seeds | Dijon Mustard | |
|---|---|---|
| Thiamin | 0.325 MG | 0.805 MG |
| Riboflavin | 0.285 MG | 0.261 MG |
| Niacin | 4.198 MG | 4.733 MG |
| Pantothenic acid | 7.056 MG | 0.81 MG |
| Vitamin B6 | 0.805 MG | 0.397 MG |
| Folate | 238 UG | 162 UG |
Minerals
calcium
Both sunflower seeds and dijon mustard are high in calcium. Dijon mustard has 367% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and dijon mustard has 266mg of calcium.
iron
Both sunflower seeds and dijon mustard are high in iron. Dijon mustard has 35% more iron than sunflower seed - sunflower seed has 6.8mg of iron per 100 grams and dijon mustard has 9.2mg of iron.
potassium
Both sunflower seeds and dijon mustard are high in potassium. Dijon mustard has 50% more potassium than sunflower seed - sunflower seed has 491mg 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 sunflower seed per 100 grams.
| Sunflower Seeds | Dijon Mustard | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 3.792 G |
| Total | 0.079 G | 3.792 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than dijon mustard per 100 grams.
| Sunflower Seeds | Dijon Mustard | |
|---|---|---|
| linoleic acid | 37.39 G | 5.921 G |
| other omega 6 | ~ | 0.25 G |
| Total | 37.39 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: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Dijon Mustard (Spices, mustard seed, ground) .
Sunflower 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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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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 sunflower seeds or dijon mustard contain more calories in 100 grams?Both sunflower seeds and dijon mustard are high in calories. Sunflower seed has 20% more calories than dijon mustard - sunflower seed has 619 calories in 100g and dijon mustard has 508 calories.
Does sunflower seeds or dijon mustard contain more calcium?
Both sunflower seeds and dijon mustard are high in calcium. Dijon mustard has 370% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and dijon mustard has 266mg of calcium.
Does sunflower seeds or dijon mustard contain more iron?
Both sunflower seeds and dijon mustard are high in iron. Dijon mustard has 40% more iron than sunflower seed - sunflower seed has 6.8mg of iron in 100 grams and dijon mustard has 9.2mg of iron.
Does sunflower seeds or dijon mustard contain more potassium?
Both sunflower seeds and dijon mustard are high in potassium. Dijon mustard has 50% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and dijon mustard has 738mg of potassium.