Yellow Mustard vs. Onion
Nutrition comparison of Yellow Mustard and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yellow mustard
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yellow mustard and onion:
- Yellow mustard has more thiamin, riboflavin, niacin and pantothenic acid, however, onion contains more folate.
- Yellow mustard is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Yellow Mustard (Mustard, prepared, yellow) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Onion and yellow mustard contain similar amounts of calories - onion has 40 calories per 100 grams and yellow mustard has 60 calories.
For macronutrient ratios, yellow mustard is heavier in protein, much lighter in carbs and much heavier in fat compared to onion per calorie. Yellow mustard has a macronutrient ratio of 21:32:47 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yellow Mustard | Onion | |
|---|---|---|
| Protein | 21% | 11% |
| Carbohydrates | 32% | 87% |
| Fat | 47% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Onion and yellow mustard contain similar amounts of carbs - onion has 9.3g 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 135% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and yellow mustard has 4g of dietary fiber.
sugar
Onion and yellow mustard contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and yellow mustard has 0.92g of sugar.
Protein
protein
Yellow mustard has 240% more protein than onion - onion has 1.1g of protein per 100 grams and yellow mustard has 3.7g of protein.
Fat
saturated fat
Both onion and yellow mustard are low in saturated fat - onion has 0.04g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.
trans fat
Both yellow mustard and onion are low in trans fat - yellow mustard has 0.01g of trans fat per 100 grams and onion does not contain significant amounts.
Vitamins
Vitamin C
Onion has 23 times more Vitamin C than yellow mustard - onion has 7.4mg of Vitamin C per 100 grams and yellow mustard has 0.3mg of Vitamin C.
Vitamin A
Yellow mustard and onion contain similar amounts of Vitamin A - yellow mustard has 5ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Onion and yellow mustard contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and yellow mustard has 0.36mg of Vitamin E.
Vitamin K
Onion and yellow mustard contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and yellow mustard has 1.4ug of Vitamin K.
The B Vitamins
Yellow mustard has more thiamin, riboflavin, niacin and pantothenic acid, however, onion contains more folate. Both yellow mustard and onion contain significant amounts of Vitamin B6.
| Yellow Mustard | Onion | |
|---|---|---|
| Thiamin | 0.177 MG | 0.046 MG |
| Riboflavin | 0.07 MG | 0.027 MG |
| Niacin | 0.565 MG | 0.116 MG |
| Pantothenic acid | 0.254 MG | 0.123 MG |
| Vitamin B6 | 0.07 MG | 0.12 MG |
| Folate | 7 UG | 19 UG |
Minerals
calcium
Yellow mustard is an excellent source of calcium and it has 174% more calcium than onion - onion has 23mg of calcium per 100 grams and yellow mustard has 63mg of calcium.
iron
Yellow mustard has 667% more iron than onion - onion has 0.21mg of iron per 100 grams and yellow mustard has 1.6mg of iron.
potassium
Onion and yellow mustard contain similar amounts of potassium - onion has 146mg 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,
| Yellow Mustard | Onion | |
|---|---|---|
| beta-carotene | 51 UG | 1 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 113 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yellow mustard has more alpha linoleic acid (ALA) than onion per 100 grams.
| Yellow Mustard | Onion | |
|---|---|---|
| alpha linoleic acid | 0.374 G | 0.004 G |
| Total | 0.374 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, yellow mustard has more linoleic acid than onion per 100 grams.
| Yellow Mustard | Onion | |
|---|---|---|
| other omega 6 | 0.01 G | ~ |
| linoleic acid | 0.363 G | 0.013 G |
| Total | 0.373 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 Onion (Onions, raw) .
Yellow Mustard g
()
|
Daily Values (%) |
Onion 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 % |
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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 % |
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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 onion or yellow mustard contain more calories in 100 grams?Onion and yellow mustard contain similar amounts of calories - onion has 40 calories in 100g and yellow mustard has 60 calories.
Does onion or yellow mustard have more carbohydrates?
By weight, onion and yellow mustard contain similar amounts of carbs - onion has 9.3g of carbs for 100g and yellow mustard has 5.8g of carbohydrates.
Does onion or yellow mustard contain more calcium?
Yellow mustard is a rich source of calcium and it has 170% more calcium than onion - onion has 23mg of calcium in 100 grams and yellow mustard has 63mg of calcium.