Yellow Mustard vs. Nori
Nutrition comparison of Yellow Mustard and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yellow mustard
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yellow mustard and nori:
- Both nori and yellow mustard are high in calcium.
- Nori has more beta-carotene than yellow mustard, however, yellow mustard contains more lutein + zeaxanthin than nori.
- Nori has more riboflavin, niacin, Vitamin B6 and folate.
- Nori is an excellent source of Vitamin A, Vitamin C and potassium.
- Yellow mustard is an excellent source of dietary fiber.
USDA sources for nutritional information: Yellow Mustard (Mustard, prepared, yellow) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori has 42% less calories than yellow mustard - nori has 35 calories per 100 grams and yellow mustard has 60 calories.
For macronutrient ratios, yellow mustard is much lighter in protein, much heavier in fat and similar to nori for carbs. Yellow mustard has a macronutrient ratio of 21:32:47 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yellow Mustard | Nori | |
|---|---|---|
| Protein | 21% | 67% |
| Carbohydrates | 32% | 33% |
| Fat | 47% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori and yellow mustard contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and yellow mustard has 5.8g of carbohydrates.
dietary fiber
Yellow mustard is an excellent source of dietary fiber and it has 12 times more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and yellow mustard has 4g of dietary fiber.
sugar
Nori and yellow mustard contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and yellow mustard has 0.92g of sugar.
Protein
protein
Nori has 55% more protein than yellow mustard - nori has 5.8g of protein per 100 grams and yellow mustard has 3.7g of protein.
Fat
saturated fat
Both nori and yellow mustard are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.
trans fat
Both yellow mustard and nori are low in trans fat - yellow mustard has 0.01g of trans fat per 100 grams and nori does not contain significant amounts.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has 129 times more Vitamin C than yellow mustard - nori has 39mg of Vitamin C per 100 grams and yellow mustard has 0.3mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has 51 times more Vitamin A than yellow mustard - nori has 260ug of Vitamin A per 100 grams and yellow mustard has 5ug of Vitamin A.
Vitamin E
Nori and yellow mustard contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and yellow mustard has 0.36mg of Vitamin E.
Vitamin K
Nori and yellow mustard contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and yellow mustard has 1.4ug of Vitamin K.
The B Vitamins
Nori has more riboflavin, niacin, Vitamin B6 and folate. Both yellow mustard and nori contain significant amounts of thiamin and pantothenic acid.
| Yellow Mustard | Nori | |
|---|---|---|
| Thiamin | 0.177 MG | 0.098 MG |
| Riboflavin | 0.07 MG | 0.446 MG |
| Niacin | 0.565 MG | 1.47 MG |
| Pantothenic acid | 0.254 MG | 0.521 MG |
| Vitamin B6 | 0.07 MG | 0.159 MG |
| Folate | 7 UG | 146 UG |
Minerals
calcium
Both nori and yellow mustard are high in calcium. Nori has 11% more calcium than yellow mustard - nori has 70mg of calcium per 100 grams and yellow mustard has 63mg of calcium.
iron
Nori and yellow mustard contain similar amounts of iron - nori has 1.8mg of iron per 100 grams and yellow mustard has 1.6mg of iron.
potassium
Nori is an excellent source of potassium and it has 134% more potassium than yellow mustard - nori has 356mg of potassium per 100 grams and yellow mustard has 152mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, nori has more beta-carotene than yellow mustard per 100 grams, however, yellow mustard contains more lutein + zeaxanthin than nori per 100 grams.
| Yellow Mustard | Nori | |
|---|---|---|
| beta-carotene | 51 UG | 3121 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 113 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yellow mustard has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than yellow mustard per 100 grams.
| Yellow Mustard | Nori | |
|---|---|---|
| alpha linoleic acid | 0.374 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 0.374 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, yellow mustard has more linoleic acid than nori per 100 grams.
| Yellow Mustard | Nori | |
|---|---|---|
| other omega 6 | ~ | 0.009 G |
| linoleic acid | 0.363 G | 0.004 G |
| Total | 0.363 G | 0.013 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: Yellow Mustard (Mustard, prepared, yellow) and Nori (Seaweed, laver, raw) .
Yellow Mustard g
()
|
Daily Values (%) |
Nori 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 nori or yellow mustard contain more calories in 100 grams?Nori has 40% less calories than yellow mustard - nori has 35 calories in 100g and yellow mustard has 60 calories.
Is nori or yellow mustard better for protein?
Nori has 60% more protein than yellow mustard - nori has 5.8g of protein per 100 grams and yellow mustard has 3.7g of protein.
Does nori or yellow mustard have more carbohydrates?
By weight, nori and yellow mustard contain similar amounts of carbs - nori has 5.1g of carbs for 100g and yellow mustard has 5.8g of carbohydrates.
Does nori or yellow mustard contain more calcium?
Both nori and yellow mustard are high in calcium. Nori has 10% more calcium than yellow mustard - nori has 70mg of calcium in 100 grams and yellow mustard has 63mg of calcium.
Does nori or yellow mustard contain more potassium?
Nori is a rich source of potassium and it has 130% more potassium than yellow mustard - nori has 356mg of potassium in 100 grams and yellow mustard has 152mg of potassium.