Wild Rice vs. Dijon Mustard
Nutrition comparison of Cooked Wild Rice 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
wild rice
versus
dijon mustard
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and dijon mustard:
- Both wild rice and dijon mustard are high in calories.
- Dijon mustard has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Dijon mustard is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Wild rice has 39.5 times less saturated fat than dijon mustard.
- Wild rice has 8.3 times less sugar than dijon mustard.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Dijon Mustard (Spices, mustard seed, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wild rice and dijon mustard are high in calories. Dijon mustard has 403% more calories than wild rice - wild rice has 101 calories per 100 grams and dijon mustard has 508 calories.
For macronutrient ratios, wild rice is lighter in protein, much heavier in carbs and much lighter in fat compared to dijon mustard per calorie. Wild rice has a macronutrient ratio of 15:82:3 and for dijon mustard, 19:22:59 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Dijon Mustard | |
|---|---|---|
| Protein | 15% | 19% |
| Carbohydrates | 82% | 22% |
| Fat | 3% | 59% |
| Alcohol | ~ | ~ |
carbohydrates
Wild rice has 24% less carbohydrates than dijon mustard - wild rice has 21.3g of total carbs per 100 grams and dijon mustard has 28.1g of carbohydrates.
dietary fiber
Dijon mustard is an excellent source of dietary fiber and it has 578% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and dijon mustard has 12.2g of dietary fiber.
sugar
Wild rice has 8.3 times less sugar than dijon mustard - wild rice has 0.73g 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 554% more protein than wild rice - wild rice has 4g of protein per 100 grams and dijon mustard has 26.1g of protein.
Fat
saturated fat
Wild rice has 39.5 times less saturated fat than dijon mustard - wild rice has 0.05g of saturated fat per 100 grams and dijon mustard has 2g of saturated fat.
Vitamins
Vitamin C
Dijon mustard has more Vitamin C than wild rice - dijon mustard has 7.1mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Dijon mustard and wild rice contain similar amounts of Vitamin A - dijon mustard has 2ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Dijon mustard has 20 times more Vitamin E than wild rice - wild rice has 0.24mg of Vitamin E per 100 grams and dijon mustard has 5.1mg of Vitamin E.
Vitamin K
Wild rice and dijon mustard contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and dijon mustard has 5.4ug of Vitamin K.
The B Vitamins
Dijon mustard has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Wild Rice | Dijon Mustard | |
|---|---|---|
| Thiamin | 0.052 MG | 0.805 MG |
| Riboflavin | 0.087 MG | 0.261 MG |
| Niacin | 1.287 MG | 4.733 MG |
| Pantothenic acid | 0.154 MG | 0.81 MG |
| Vitamin B6 | 0.135 MG | 0.397 MG |
| Folate | 26 UG | 162 UG |
Minerals
calcium
Dijon mustard is an excellent source of calcium and it has 87 times more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and dijon mustard has 266mg of calcium.
iron
Dijon mustard is an excellent source of iron and it has 14 times more iron than wild rice - wild rice has 0.6mg 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 631% more potassium than wild rice - wild rice has 101mg 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 wild rice and dijon mustard contain small amounts of beta-carotene.
| Wild Rice | Dijon Mustard | |
|---|---|---|
| beta-carotene | 2 UG | 18 UG |
| lutein + zeaxanthin | 64 UG | 568 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, dijon mustard has more alpha linoleic acid (ALA) than wild rice per 100 grams.
| Wild Rice | Dijon Mustard | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 3.792 G |
| Total | 0.095 G | 3.792 G |
omega 6s
Comparing omega-6 fatty acids, dijon mustard has more linoleic acid than wild rice per 100 grams.
| Wild Rice | Dijon Mustard | |
|---|---|---|
| linoleic acid | 0.119 G | 5.921 G |
| other omega 6 | ~ | 0.25 G |
| Total | 0.119 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: Wild Rice (Wild rice, cooked) and Dijon Mustard (Spices, mustard seed, ground) .
Cooked Wild Rice 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 wild rice or dijon mustard contain more calories in 100 grams?Both wild rice and dijon mustard are high in calories. Dijon mustard has 400% more calories than wild rice - wild rice has 101 calories in 100g and dijon mustard has 508 calories.
Does wild rice or dijon mustard have more carbohydrates?
By weight, wild rice has 20% fewer carbohydrates than dijon mustard - wild rice has 21.3g of carbs for 100g and dijon mustard has 28.1g of carbohydrates.
Does wild rice or dijon mustard contain more calcium?
Dijon mustard is a rich source of calcium and it has 87 times more calcium than wild rice - wild rice has 3mg of calcium in 100 grams and dijon mustard has 266mg of calcium.
Does wild rice or dijon mustard contain more iron?
Dijon mustard is an abundant source of iron and it has 14 times more iron than wild rice - wild rice has 0.6mg of iron in 100 grams and dijon mustard has 9.2mg of iron.
Does wild rice or dijon mustard contain more potassium?
Dijon mustard is a rich source of potassium and it has 630% more potassium than wild rice - wild rice has 101mg of potassium in 100 grams and dijon mustard has 738mg of potassium.