Hedge Mustard Seeds vs. Pine Nut
Nutrition comparison of Hedge Mustard Seeds and Pine Nut
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
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hedge mustard seeds and pine nut:
- Both hedge mustard seeds and pine nut are high in calories, potassium and protein.
- Hedge mustard seed has more niacin, pantothenic acid, Vitamin B6 and folate.
- Hedge mustard seed has signficantly less saturated fat than pine nut.
- Hedge mustard seed is an excellent source of Vitamin C and calcium.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hedge mustard seeds and pine nut are high in calories. Pine nut has 112% more calories than hedge mustard seed - hedge mustard seed has 318 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, hedge mustard seeds is heavier in protein, much heavier in carbs and much lighter in fat compared to pine nut per calorie. Hedge mustard seeds has a macronutrient ratio of 15:72:13 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hedge Mustard Seeds | Pine Nut | |
|---|---|---|
| Protein | 15% | 8% |
| Carbohydrates | 72% | 7% |
| Fat | 13% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Hedge mustard seed is high in carbohydrates and pine nut has 78% less carbohydrates than hedge mustard seed - hedge mustard seed has 58.3g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has more dietary fiber than hedge mustard seed - pine nut has 3.7g of dietary fiber per 100 grams and hedge mustard seed does not contain significant amounts.
sugar
Hedge mustard seed has less sugar than pine nut - pine nut has 3.6g of sugar per 100 grams and hedge mustard seed does not contain significant amounts.
Protein
protein
Both hedge mustard seeds and pine nut are high in protein. Hedge mustard seed is very similar to hedge mustard seed for protein - hedge mustard seed has 12.1g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Hedge mustard seed has signficantly less saturated fat than pine nut - hedge mustard seed has 0.9g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Hedge mustard seed is an excellent source of Vitamin C and it has 37 times more Vitamin C than pine nut - hedge mustard seed has 30.7mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Hedge mustard seeds and pine nut contain similar amounts of Vitamin A - hedge mustard seed has 3ug of Vitamin A per 100 grams and pine nut has 1ug of Vitamin A.
Vitamin E
Pine nut is a great source of Vitamin E and it has more Vitamin E than hedge mustard seed - pine nut has 9.3mg of Vitamin E per 100 grams and hedge mustard seed does not contain significant amounts.
Vitamin K
Pine nut has more Vitamin K than hedge mustard seed - pine nut has 53.9ug of Vitamin K per 100 grams and hedge mustard seed does not contain significant amounts.
The B Vitamins
Hedge mustard seed has more niacin, pantothenic acid, Vitamin B6 and folate. Both hedge mustard seeds and pine nut contain significant amounts of thiamin and riboflavin.
| Hedge Mustard Seeds | Pine Nut | |
|---|---|---|
| Thiamin | 0.191 MG | 0.364 MG |
| Riboflavin | 0.423 MG | 0.227 MG |
| Niacin | 16.825 MG | 4.387 MG |
| Pantothenic acid | 0.997 MG | 0.313 MG |
| Vitamin B6 | 0.778 MG | 0.094 MG |
| Folate | 95 UG | 34 UG |
Minerals
calcium
Hedge mustard seed is an excellent source of calcium and it has 101 times more calcium than pine nut - hedge mustard seed has 1633mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Pine nut is an excellent source of iron and it has 49 times more iron than hedge mustard seed - hedge mustard seed has 0.11mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both hedge mustard seeds and pine nut are high in potassium. Hedge mustard seed has 257% more potassium than pine nut - hedge mustard seed has 2130mg of potassium per 100 grams and pine nut has 597mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hedge mustard seed has more alpha linoleic acid (ALA) than pine nut per 100 grams.
| Hedge Mustard Seeds | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 1.451 G | 0.164 G |
| Total | 1.451 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than hedge mustard seed per 100 grams.
| Hedge Mustard Seeds | Pine Nut | |
|---|---|---|
| linoleic acid | 0.572 G | 33.15 G |
| other omega 6 | ~ | 0.052 G |
| Total | 0.572 G | 33.202 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 Pine Nut (Nuts, pine nuts, dried) .
Hedge Mustard Seeds g
()
|
Daily Values (%) |
Pine Nut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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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 pine nut contain more calories in 100 grams?Both hedge mustard seeds and pine nut are high in calories. Pine nut has 110% more calories than hedge mustard seed - hedge mustard seed has 318 calories in 100g and pine nut has 673 calories.
Does hedge mustard seeds or pine nut have more carbohydrates?
By weight, hedge mustard seed is high in carbohydrates and pine nut has 80% fewer carbohydrates than hedge mustard seed - hedge mustard seed has 58.3g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does hedge mustard seeds or pine nut contain more calcium?
Hedge mustard seed is a rich source of calcium and it has 101 times more calcium than pine nut - hedge mustard seed has 1633mg of calcium in 100 grams and pine nut has 16mg of calcium.
Does hedge mustard seeds or pine nut contain more iron?
Pine nut is an abundant source of iron and it has 49 times more iron than hedge mustard seed - hedge mustard seed has 0.11mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does hedge mustard seeds or pine nut contain more potassium?
Both hedge mustard seeds and pine nut are high in potassium. Hedge mustard seed has 260% more potassium than pine nut - hedge mustard seed has 2130mg of potassium in 100 grams and pine nut has 597mg of potassium.