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 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 15:71:14 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 | 14% | 13% |
Alcohol | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Quinoa or Hedge Mustard Seeds .
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
()
|
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KCAL % |
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5% | calories | 5% |
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KCAL % | |
G % |
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5% | carbohydrates | 5% |
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G % | |
G % |
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5% | dietary fiber | 5% |
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G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
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G % | |
G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
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UG % | |
MG % |
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5% | Vitamin C | 5% |
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MG % | |
IU % |
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5% | Vitamin D | 5% |
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IU % | |
MG % |
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5% | calcium | 5% |
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MG % | |
MG % |
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5% | iron | 5% |
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MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
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MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
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MG % | |
UG % |
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5% | Vitamin K | 5% |
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UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
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MG % | |
MG % |
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5% | chlorine | 5% |
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MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
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UG % | |
UG % |
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5% | iodine | 5% |
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UG % | |
MG % |
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5% | manganese | 5% |
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MG % | |
UG % |
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5% | molybdenum | 5% |
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UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
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MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||