Quinoa vs. Hedge Mustard Seeds
Nutrition comparison of Cooked Quinoa 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
cooked
quinoa
versus
hedge mustard seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and hedge mustard seeds:
- Both hedge mustard seeds and quinoa are high in calories.
- Hedge mustard seed has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Hedge mustard seed is an excellent source of Vitamin C, calcium, potassium and protein.
- Quinoa is a great source of dietary fiber.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) 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 quinoa are high in calories. Hedge mustard seed has 165% more calories than quinoa - hedge mustard seed has 318 calories per 100 grams and quinoa has 120 calories.
For macronutrient ratios, quinoa is similar to hedge mustard seeds for protein, carbs and fat. Quinoa has a macronutrient ratio of 15:71:15 and for hedge mustard seeds, 15:72:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Hedge Mustard Seeds | |
|---|---|---|
| Protein | 15% | 15% |
| Carbohydrates | 71% | 72% |
| Fat | 15% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Hedge mustard seed is high in carbohydrates and quinoa has 63% less carbohydrates than hedge mustard seed - hedge mustard seed has 58.3g of total carbs per 100 grams and quinoa has 21.3g of carbohydrates.
dietary fiber
Quinoa is a great source of dietary fiber and it has more dietary fiber than hedge mustard seed - quinoa has 2.8g of dietary fiber per 100 grams and hedge mustard seed does not contain significant amounts.
sugar
Quinoa and hedge mustard seeds contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and hedge mustard seed does not contain significant amounts.
Protein
protein
Hedge mustard seed is an excellent source of protein and it has 176% more protein than quinoa - hedge mustard seed has 12.1g of protein per 100 grams and quinoa has 4.4g of protein.
Fat
saturated fat
Both hedge mustard seeds and quinoa are low in saturated fat - hedge mustard seed has 0.9g of saturated fat per 100 grams and quinoa has 0.23g of saturated fat.
Vitamins
Vitamin C
Hedge mustard seed is an excellent source of Vitamin C and it has more Vitamin C than quinoa - hedge mustard seed has 30.7mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Hedge mustard seeds and quinoa contain similar amounts of Vitamin A - hedge mustard seed has 3ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa has more Vitamin E than hedge mustard seed - quinoa has 0.63mg of Vitamin E per 100 grams and hedge mustard seed does not contain significant amounts.
The B Vitamins
Hedge mustard seed has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both quinoa and hedge mustard seeds contain significant amounts of thiamin.
| Quinoa | Hedge Mustard Seeds | |
|---|---|---|
| Thiamin | 0.107 MG | 0.191 MG |
| Riboflavin | 0.11 MG | 0.423 MG |
| Niacin | 0.412 MG | 16.825 MG |
| Pantothenic acid | ~ | 0.997 MG |
| Vitamin B6 | 0.123 MG | 0.778 MG |
| Folate | 42 UG | 95 UG |
Minerals
calcium
Hedge mustard seed is an excellent source of calcium and it has 95 times more calcium than quinoa - hedge mustard seed has 1633mg of calcium per 100 grams and quinoa has 17mg of calcium.
iron
Quinoa has 12 times more iron than hedge mustard seed - hedge mustard seed has 0.11mg of iron per 100 grams and quinoa has 1.5mg of iron.
potassium
Hedge mustard seed is an excellent source of potassium and it has 11 times more potassium than quinoa - hedge mustard seed has 2130mg of potassium per 100 grams and quinoa has 172mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hedge mustard seed has more alpha linoleic acid (ALA) than quinoa per 100 grams, however, quinoa contains more dha than hedge mustard seed per 100 grams.
| Quinoa | Hedge Mustard Seeds | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 1.451 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 1.451 G |
omega 6s
Comparing omega-6 fatty acids, both quinoa and hedge mustard seeds contain significant amounts of linoleic acid.
| Quinoa | Hedge Mustard Seeds | |
|---|---|---|
| linoleic acid | 0.974 G | 0.572 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 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: Quinoa (Quinoa, cooked) and Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) .
Cooked Quinoa g
()
|
Daily Values (%) |
Hedge Mustard Seeds 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 hedge mustard seeds or quinoa contain more calories in 100 grams?Both hedge mustard seeds and quinoa are high in calories. Hedge mustard seed has 170% more calories than quinoa - hedge mustard seed has 318 calories in 100g and quinoa has 120 calories.
Does hedge mustard seeds or quinoa have more carbohydrates?
By weight, hedge mustard seed is high in carbohydrates and quinoa has 60% fewer carbohydrates than hedge mustard seed - hedge mustard seed has 58.3g of carbs for 100g and quinoa has 21.3g of carbohydrates.
Does hedge mustard seeds or quinoa contain more calcium?
Hedge mustard seed is a rich source of calcium and it has 95 times more calcium than quinoa - hedge mustard seed has 1633mg of calcium in 100 grams and quinoa has 17mg of calcium.
Does hedge mustard seeds or quinoa contain more potassium?
Hedge mustard seed is a rich source of potassium and it has 11 times more potassium than quinoa - hedge mustard seed has 2130mg of potassium in 100 grams and quinoa has 172mg of potassium.