Hedge Mustard Seeds vs. Spirulina
Nutrition comparison of Hedge Mustard Seeds and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hedge mustard seeds
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hedge mustard seeds and spirulina:
- Both hedge mustard seeds and spirulina are high in calcium, calories, potassium and protein.
- Hedge mustard seed has 66% less saturated fat than spirulina.
- Hedge mustard seed is an excellent source of Vitamin C.
- Spirulina has more thiamin, riboflavin and pantothenic acid, however, hedge mustard seed contains more Vitamin B6.
- Spirulina has signficantly more Vitamin E than hedge mustard seed.
- Spirulina is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hedge mustard seeds and spirulina are high in calories. Hedge mustard seed has a little more calories (10%) than spirulina by weight - hedge mustard seed has 318 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, hedge mustard seeds is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Hedge mustard seeds has a macronutrient ratio of 15:72:13 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hedge Mustard Seeds | Spirulina | |
|---|---|---|
| Protein | 15% | 58% |
| Carbohydrates | 72% | 24% |
| Fat | 13% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Hedge mustard seed is high in carbohydrates and spirulina has 59% less carbohydrates than hedge mustard seed - hedge mustard seed has 58.3g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has more dietary fiber than hedge mustard seed - spirulina has 3.6g of dietary fiber per 100 grams and hedge mustard seed does not contain significant amounts.
sugar
Hedge mustard seed has less sugar than spirulina - spirulina has 3.1g of sugar per 100 grams and hedge mustard seed does not contain significant amounts.
Protein
protein
Both hedge mustard seeds and spirulina are high in protein. Spirulina has 373% more protein than hedge mustard seed - hedge mustard seed has 12.1g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Hedge mustard seed has 66% less saturated fat than spirulina - hedge mustard seed has 0.9g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Hedge mustard seed is an excellent source of Vitamin C and it has 204% more Vitamin C than spirulina - hedge mustard seed has 30.7mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Spirulina has 867% more Vitamin A than hedge mustard seed - hedge mustard seed has 3ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.
Vitamin E
Spirulina has signficantly more Vitamin E than hedge mustard seed - spirulina has 5mg of Vitamin E per 100 grams and hedge mustard seed does not contain significant amounts.
Vitamin K
Spirulina has more Vitamin K than hedge mustard seed - spirulina has 25.5ug of Vitamin K per 100 grams and hedge mustard seed does not contain significant amounts.
The B Vitamins
Spirulina has more thiamin, riboflavin and pantothenic acid, however, hedge mustard seed contains more Vitamin B6. Both hedge mustard seeds and spirulina contain significant amounts of niacin and folate.
| Hedge Mustard Seeds | Spirulina | |
|---|---|---|
| Thiamin | 0.191 MG | 2.38 MG |
| Riboflavin | 0.423 MG | 3.67 MG |
| Niacin | 16.825 MG | 12.82 MG |
| Pantothenic acid | 0.997 MG | 3.48 MG |
| Vitamin B6 | 0.778 MG | 0.364 MG |
| Folate | 95 UG | 94 UG |
Minerals
calcium
Both hedge mustard seeds and spirulina are high in calcium. Hedge mustard seed has 12 times more calcium than spirulina - hedge mustard seed has 1633mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Spirulina is an excellent source of iron and it has 258 times more iron than hedge mustard seed - hedge mustard seed has 0.11mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both hedge mustard seeds and spirulina are high in potassium. Hedge mustard seed has 113% more potassium than - hedge mustard seed has 2130mg of potassium per 100 grams and spirulina has 1363mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both hedge mustard seeds and spirulina contain significant amounts of alpha linoleic acid (ALA).
| Hedge Mustard Seeds | Spirulina | |
|---|---|---|
| alpha linoleic acid | 1.451 G | 0.823 G |
| Total | 1.451 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than hedge mustard seed per 100 grams.
| Hedge Mustard Seeds | Spirulina | |
|---|---|---|
| linoleic acid | 0.572 G | 1.254 G |
| Total | 0.572 G | 1.254 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: Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) and Spirulina (Seaweed, spirulina, dried) .
Hedge Mustard Seeds g
()
|
Daily Values (%) |
Spirulina 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 spirulina contain more calories in 100 grams?Both hedge mustard seeds and spirulina are high in calories. Hedge mustard seed has a little more calories ( 10%) than spirulina by weight - hedge mustard seed has 318 calories in 100g and spirulina has 290 calories.
Is hedge mustard seeds or spirulina better for protein?
Both hedge mustard seeds and spirulina are high in protein. Spirulina has 370% more protein than hedge mustard seed - hedge mustard seed has 12.1g of protein per 100 grams and spirulina has 57.5g of protein.
Does hedge mustard seeds or spirulina have more carbohydrates?
By weight, hedge mustard seed is high in carbohydrates and spirulina has 60% fewer carbohydrates than hedge mustard seed - hedge mustard seed has 58.3g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does hedge mustard seeds or spirulina contain more calcium?
Both hedge mustard seeds and spirulina are high in calcium. Hedge mustard seed has 12 times more calcium than spirulina - hedge mustard seed has 1633mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does hedge mustard seeds or spirulina contain more iron?
Spirulina is an abundant source of iron and it has 258 times more iron than hedge mustard seed - hedge mustard seed has 0.11mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does hedge mustard seeds or spirulina contain more potassium?
Both hedge mustard seeds and spirulina are high in potassium. Hedge mustard seed has 110% more potassium than - hedge mustard seed has 2130mg of potassium in 100 grams and spirulina has 1363mg of potassium.