Hedge Mustard Seeds vs. Squash
Nutrition comparison of Hedge Mustard Seeds and Cooked Squash
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
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hedge mustard seeds and squash:
- Both hedge mustard seeds and squash are high in Vitamin C, calcium and potassium.
- Hedge mustard seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Hedge mustard seed is an excellent source of protein.
- Squash is an excellent source of Vitamin A and dietary fiber.
USDA sources for nutritional information: Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hedge mustard seed is high in calories and squash has 87% less calories than hedge mustard seed - hedge mustard seed has 318 calories per 100 grams and squash has 40 calories.
For macronutrient ratios, hedge mustard seeds is heavier in protein, lighter in carbs and heavier in fat compared to squash per calorie. Hedge mustard seeds has a macronutrient ratio of 15:72:13 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hedge Mustard Seeds | Squash | |
|---|---|---|
| Protein | 15% | 8% |
| Carbohydrates | 72% | 91% |
| Fat | 13% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Hedge mustard seed is high in carbohydrates and squash has 82% less carbohydrates than hedge mustard seed - hedge mustard seed has 58.3g of total carbs per 100 grams and squash has 10.5g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has more dietary fiber than hedge mustard seed - squash has 3.2g of dietary fiber per 100 grams and hedge mustard seed does not contain significant amounts.
sugar
Hedge mustard seed has less sugar than squash - squash has 2g 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 12 times more protein than squash - hedge mustard seed has 12.1g of protein per 100 grams and squash has 0.9g of protein.
Fat
saturated fat
Both hedge mustard seeds and squash are low in saturated fat - hedge mustard seed has 0.9g of saturated fat per 100 grams and squash has 0.02g of saturated fat.
Vitamins
Vitamin C
Both hedge mustard seeds and squash are high in Vitamin C. Hedge mustard seed has 103% more Vitamin C than squash - hedge mustard seed has 30.7mg of Vitamin C per 100 grams and squash has 15.1mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 185 times more Vitamin A than hedge mustard seed - hedge mustard seed has 3ug of Vitamin A per 100 grams and squash has 558ug of Vitamin A.
Vitamin E
Squash has more Vitamin E than hedge mustard seed - squash has 1.3mg of Vitamin E per 100 grams and hedge mustard seed does not contain significant amounts.
Vitamin K
Squash and hedge mustard seeds contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and hedge mustard seed does not contain significant amounts.
The B Vitamins
Hedge mustard seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Hedge Mustard Seeds | Squash | |
|---|---|---|
| Thiamin | 0.191 MG | 0.072 MG |
| Riboflavin | 0.423 MG | 0.017 MG |
| Niacin | 16.825 MG | 0.969 MG |
| Pantothenic acid | 0.997 MG | 0.359 MG |
| Vitamin B6 | 0.778 MG | 0.124 MG |
| Folate | 95 UG | 19 UG |
Minerals
calcium
Both hedge mustard seeds and squash are high in calcium. Hedge mustard seed has 38 times more calcium than squash - hedge mustard seed has 1633mg of calcium per 100 grams and squash has 41mg of calcium.
iron
Squash has 445% more iron than hedge mustard seed - hedge mustard seed has 0.11mg of iron per 100 grams and squash has 0.6mg of iron.
potassium
Both hedge mustard seeds and squash are high in potassium. Hedge mustard seed has 650% more potassium than squash - hedge mustard seed has 2130mg of potassium per 100 grams and squash has 284mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hedge mustard seed has more alpha linoleic acid (ALA) than squash per 100 grams.
| Hedge Mustard Seeds | Squash | |
|---|---|---|
| alpha linoleic acid | 1.451 G | 0.024 G |
| Total | 1.451 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, hedge mustard seed has more linoleic acid than squash per 100 grams.
| Hedge Mustard Seeds | Squash | |
|---|---|---|
| linoleic acid | 0.572 G | 0.014 G |
| Total | 0.572 G | 0.014 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 Squash (Squash, winter, butternut, cooked, baked, without salt) .
Hedge Mustard Seeds g
()
|
Daily Values (%) |
Cooked Squash 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 % |
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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 squash contain more calories in 100 grams?Hedge mustard seed is high in calories and squash has 90% less calories than hedge mustard seed - hedge mustard seed has 318 calories in 100g and squash has 40 calories.
Does hedge mustard seeds or squash have more carbohydrates?
By weight, hedge mustard seed is high in carbohydrates and squash has 80% fewer carbohydrates than hedge mustard seed - hedge mustard seed has 58.3g of carbs for 100g and squash has 10.5g of carbohydrates.
Does hedge mustard seeds or squash contain more calcium?
Both hedge mustard seeds and squash are high in calcium. Hedge mustard seed has 38 times more calcium than squash - hedge mustard seed has 1633mg of calcium in 100 grams and squash has 41mg of calcium.
Does hedge mustard seeds or squash contain more potassium?
Both hedge mustard seeds and squash are high in potassium. Hedge mustard seed has 650% more potassium than squash - hedge mustard seed has 2130mg of potassium in 100 grams and squash has 284mg of potassium.