White Rice vs. Hedge Mustard Seeds
Nutrition comparison of Cooked White Rice 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
white rice
versus
hedge mustard seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and hedge mustard seeds:
- Both hedge mustard seeds and white rice are high in calories.
- Hedge mustard seed has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Hedge mustard seed is an excellent source of Vitamin C, calcium, potassium and protein.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, 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 white rice are high in calories. Hedge mustard seed has 145% more calories than white rice - hedge mustard seed has 318 calories per 100 grams and white rice has 130 calories.
For macronutrient ratios, white rice is lighter in protein, heavier in carbs and lighter in fat compared to hedge mustard seeds per calorie. White rice has a macronutrient ratio of 8:91:1 and for hedge mustard seeds, 15:72:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Hedge Mustard Seeds | |
|---|---|---|
| Protein | 8% | 15% |
| Carbohydrates | 91% | 72% |
| Fat | 1% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Hedge mustard seed is high in carbohydrates and white rice has 51% less carbohydrates than hedge mustard seed - hedge mustard seed has 58.3g of total carbs per 100 grams and white rice has 28.6g of carbohydrates.
dietary fiber
White rice has more dietary fiber than hedge mustard seed - white rice has 0.3g of dietary fiber 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 410% more protein than white rice - hedge mustard seed has 12.1g of protein per 100 grams and white rice has 2.4g of protein.
Fat
saturated fat
Both hedge mustard seeds and white rice are low in saturated fat - hedge mustard seed has 0.9g of saturated fat per 100 grams and white rice has 0.06g of saturated fat.
Vitamins
Vitamin C
Hedge mustard seed is an excellent source of Vitamin C and it has more Vitamin C than white rice - hedge mustard seed has 30.7mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Hedge mustard seeds and white rice contain similar amounts of Vitamin A - hedge mustard seed has 3ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Hedge mustard seed has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both white rice and hedge mustard seeds contain significant amounts of thiamin and folate.
| White Rice | Hedge Mustard Seeds | |
|---|---|---|
| Thiamin | 0.167 MG | 0.191 MG |
| Riboflavin | 0.016 MG | 0.423 MG |
| Niacin | 1.835 MG | 16.825 MG |
| Pantothenic acid | 0.411 MG | 0.997 MG |
| Vitamin B6 | 0.05 MG | 0.778 MG |
| Folate | 58 UG | 95 UG |
Minerals
calcium
Hedge mustard seed is an excellent source of calcium and it has 543 times more calcium than white rice - hedge mustard seed has 1633mg of calcium per 100 grams and white rice has 3mg of calcium.
iron
White rice has 12 times more iron than hedge mustard seed - hedge mustard seed has 0.11mg of iron per 100 grams and white rice has 1.5mg of iron.
potassium
Hedge mustard seed is an excellent source of potassium and it has 72 times more potassium than white rice - hedge mustard seed has 2130mg of potassium per 100 grams and white rice has 29mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hedge mustard seed has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Hedge Mustard Seeds | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 1.451 G |
| Total | 0.01 G | 1.451 G |
omega 6s
Comparing omega-6 fatty acids, hedge mustard seed has more linoleic acid than white rice per 100 grams.
| White Rice | Hedge Mustard Seeds | |
|---|---|---|
| linoleic acid | 0.046 G | 0.572 G |
| Total | 0.046 G | 0.572 G |
Customize your serving size
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 White Rice or Hedge Mustard Seeds .
Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) .
Cooked White Rice 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 white rice contain more calories in 100 grams?Both hedge mustard seeds and white rice are high in calories. Hedge mustard seed has 150% more calories than white rice - hedge mustard seed has 318 calories in 100g and white rice has 130 calories.
Does hedge mustard seeds or white rice have more carbohydrates?
By weight, hedge mustard seed is high in carbohydrates and white rice has 50% fewer carbohydrates than hedge mustard seed - hedge mustard seed has 58.3g of carbs for 100g and white rice has 28.6g of carbohydrates.
Does hedge mustard seeds or white rice contain more calcium?
Hedge mustard seed is a rich source of calcium and it has 543 times more calcium than white rice - hedge mustard seed has 1633mg of calcium in 100 grams and white rice has 3mg of calcium.
Does hedge mustard seeds or white rice contain more potassium?
Hedge mustard seed is a rich source of potassium and it has 72 times more potassium than white rice - hedge mustard seed has 2130mg of potassium in 100 grams and white rice has 29mg of potassium.