Flaxseeds vs. Hedge Mustard Seeds
Nutrition comparison of Flaxseeds and Hedge Mustard Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
hedge mustard seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and hedge mustard seeds:
- Both hedge mustard seeds and flaxseeds are high in calcium, calories, potassium and protein.
- Flaxseed has more thiamin, however, hedge mustard seed contains more riboflavin and niacin.
- Flaxseed is an excellent source of dietary fiber and iron.
- Hedge mustard seed has 75% less saturated fat than flaxseed.
- Hedge mustard seed is an excellent source of Vitamin C.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hedge mustard seeds and flaxseeds are high in calories. Flaxseed has 68% more calories than hedge mustard seed - hedge mustard seed has 318 calories per 100 grams and flaxseed has 534 calories.
For macronutrient ratios, flaxseeds is much lighter in carbs, much heavier in fat and similar to hedge mustard seeds for protein. Flaxseeds has a macronutrient ratio of 13:21:66 and for hedge mustard seeds, 15:72:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Hedge Mustard Seeds | |
|---|---|---|
| Protein | 13% | 15% |
| Carbohydrates | 21% | 72% |
| Fat | 66% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Hedge mustard seed is high in carbohydrates and flaxseed has 50% less carbohydrates than hedge mustard seed - hedge mustard seed has 58.3g of total carbs per 100 grams and flaxseed has 28.9g of carbohydrates.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than hedge mustard seed - flaxseed has 27.3g of dietary fiber per 100 grams and hedge mustard seed does not contain significant amounts.
sugar
Hedge mustard seed has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and hedge mustard seed does not contain significant amounts.
Protein
protein
Both hedge mustard seeds and flaxseeds are high in protein. Flaxseed has 51% more protein than hedge mustard seed - hedge mustard seed has 12.1g of protein per 100 grams and flaxseed has 18.3g of protein.
Fat
saturated fat
Hedge mustard seed has 75% less saturated fat than flaxseed - hedge mustard seed has 0.9g of saturated fat per 100 grams and flaxseed has 3.7g of saturated fat.
Vitamins
Vitamin C
Hedge mustard seed is an excellent source of Vitamin C and it has 50 times more Vitamin C than flaxseed - hedge mustard seed has 30.7mg of Vitamin C per 100 grams and flaxseed has 0.6mg of Vitamin C.
Vitamin A
Hedge mustard seeds and flaxseeds contain similar amounts of Vitamin A - hedge mustard seed has 3ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and hedge mustard seeds contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and hedge mustard seed does not contain significant amounts.
Vitamin K
Flaxseeds and hedge mustard seeds contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and hedge mustard seed does not contain significant amounts.
The B Vitamins
Flaxseed has more thiamin, however, hedge mustard seed contains more riboflavin and niacin. Both flaxseeds and hedge mustard seeds contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Flaxseeds | Hedge Mustard Seeds | |
|---|---|---|
| Thiamin | 1.644 MG | 0.191 MG |
| Riboflavin | 0.161 MG | 0.423 MG |
| Niacin | 3.08 MG | 16.825 MG |
| Pantothenic acid | 0.985 MG | 0.997 MG |
| Vitamin B6 | 0.473 MG | 0.778 MG |
| Folate | 87 UG | 95 UG |
Minerals
calcium
Both hedge mustard seeds and flaxseeds are high in calcium. Hedge mustard seed has 540% more calcium than flaxseed - hedge mustard seed has 1633mg of calcium per 100 grams and flaxseed has 255mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 51 times more iron than hedge mustard seed - hedge mustard seed has 0.11mg of iron per 100 grams and flaxseed has 5.7mg of iron.
potassium
Both hedge mustard seeds and flaxseeds are high in potassium. Hedge mustard seed has 162% more potassium than flaxseed - hedge mustard seed has 2130mg of potassium per 100 grams and flaxseed has 813mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than hedge mustard seed per 100 grams.
| Flaxseeds | Hedge Mustard Seeds | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 1.451 G |
| Total | 22.813 G | 1.451 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than hedge mustard seed per 100 grams.
| Flaxseeds | Hedge Mustard Seeds | |
|---|---|---|
| other omega 6 | 0.007 G | ~ |
| linoleic acid | 5.903 G | 0.572 G |
| Total | 5.91 G | 0.572 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: Flaxseeds (Seeds, flaxseed) and Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) .
Flaxseeds g
()
|
Daily Values (%) |
Hedge Mustard Seeds 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 % |
|
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 hedge mustard seeds or flaxseeds contain more calories in 100 grams?Both hedge mustard seeds and flaxseeds are high in calories. Flaxseed has 70% more calories than hedge mustard seed - hedge mustard seed has 318 calories in 100g and flaxseed has 534 calories.
Does hedge mustard seeds or flaxseeds have more carbohydrates?
By weight, hedge mustard seed is high in carbohydrates and flaxseed has 50% fewer carbohydrates than hedge mustard seed - hedge mustard seed has 58.3g of carbs for 100g and flaxseed has 28.9g of carbohydrates.
Does hedge mustard seeds or flaxseeds contain more calcium?
Both hedge mustard seeds and flaxseeds are high in calcium. Hedge mustard seed has 540% more calcium than flaxseed - hedge mustard seed has 1633mg of calcium in 100 grams and flaxseed has 255mg of calcium.
Does hedge mustard seeds or flaxseeds contain more iron?
Flaxseed is an abundant source of iron and it has 51 times more iron than hedge mustard seed - hedge mustard seed has 0.11mg of iron in 100 grams and flaxseed has 5.7mg of iron.
Does hedge mustard seeds or flaxseeds contain more potassium?
Both hedge mustard seeds and flaxseeds are high in potassium. Hedge mustard seed has 160% more potassium than flaxseed - hedge mustard seed has 2130mg of potassium in 100 grams and flaxseed has 813mg of potassium.