Pumpkin Seeds vs. Dijon Mustard

Nutrition comparison of Pumpkin Seeds and Dijon Mustard


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of pumpkin seeds versus dijon mustard (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in pumpkin seeds and dijon mustard:

  • Both pumpkin seeds and dijon mustard are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Dijon mustard has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Dijon mustard has signficantly more Vitamin E than pumpkin seed.
Detailed nutritional comparison of pumpkin seeds and dijon mustard is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Dijon Mustard (Spices, mustard seed, ground) . Have a correction or suggestions? Shoot us an email.


Image of Pumpkin Seeds src
Image of Dijon Mustard src

Calories and Carbs

calories

Both pumpkin seeds and dijon mustard are high in calories. Dijon mustard has 14% more calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and dijon mustard has 508 calories.

For macronutrient ratios, pumpkin seeds is much heavier in carbs, much lighter in fat and similar to dijon mustard for protein. Pumpkin seeds has a macronutrient ratio of 16:46:39 and for dijon mustard, 19:21:60 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pumpkin Seeds Dijon Mustard
Protein 16% 19%
Carbohydrates 46% 21%
Fat 39% 60%
Alcohol ~ ~

carbohydrates

Pumpkin seed is high in carbohydrates and dijon mustard has 48% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and dijon mustard has 28.1g of carbohydrates.

dietary fiber

Both pumpkin seeds and dijon mustard are high in dietary fiber. Pumpkin seed has 51% more dietary fiber than dijon mustard - pumpkin seed has 18.4g of dietary fiber per 100 grams and dijon mustard has 12.2g of dietary fiber.

sugar

Pumpkin seed has less sugar than dijon mustard - dijon mustard has 6.8g of sugar per 100 grams and pumpkin seed does not contain significant amounts.

Protein

protein

Both pumpkin seeds and dijon mustard are high in protein. Dijon mustard has 41% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and dijon mustard has 26.1g of protein.

Fat

saturated fat

Dijon mustard has 46% less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and dijon mustard has 2g of saturated fat.

Vitamins

Vitamin C

Dijon mustard has 22 times more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and dijon mustard has 7.1mg of Vitamin C.

Vitamin A

Pumpkin seeds and dijon mustard contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and dijon mustard has 2ug of Vitamin A.

Vitamin E

Dijon mustard has signficantly more Vitamin E than pumpkin seed - dijon mustard has 5.1mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.

Vitamin K

Dijon mustard has more Vitamin K than pumpkin seed - dijon mustard has 5.4ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.

The B Vitamins

Dijon mustard has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Pumpkin Seeds Dijon Mustard
Thiamin 0.034 MG 0.805 MG
Riboflavin 0.052 MG 0.261 MG
Niacin 0.286 MG 4.733 MG
Pantothenic acid 0.056 MG 0.81 MG
Vitamin B6 0.037 MG 0.397 MG
Folate 9 UG 162 UG

Minerals

calcium

Both pumpkin seeds and dijon mustard are high in calcium. Dijon mustard has 384% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and dijon mustard has 266mg of calcium.

iron

Both pumpkin seeds and dijon mustard are high in iron. Dijon mustard has 178% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron per 100 grams and dijon mustard has 9.2mg of iron.

potassium

Both pumpkin seeds and dijon mustard are high in potassium. Pumpkin seed has 25% more potassium than dijon mustard - pumpkin seed has 919mg of potassium per 100 grams and dijon mustard has 738mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, dijon mustard has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.

Pumpkin Seeds Dijon Mustard
alpha linoleic acid 0.077 G 3.792 G
Total 0.077 G 3.792 G

omega 6s

Comparing omega-6 fatty acids, both pumpkin seeds and dijon mustard contain significant amounts of linoleic acid.

Pumpkin Seeds Dijon Mustard
linoleic acid 8.759 G 5.921 G
other omega 6 ~ 0.25 G
Total 8.759 G 6.171 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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Dijon Mustard (Spices, mustard seed, ground) .

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FAQ

Does pumpkin seeds or dijon mustard contain more calories in 100 grams?
Both pumpkin seeds and dijon mustard are high in calories. Dijon mustard has 10% more calories than pumpkin seed - pumpkin seed has 446 calories in 100g and dijon mustard has 508 calories.

Does pumpkin seeds or dijon mustard have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and dijon mustard has 50% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and dijon mustard has 28.1g of carbohydrates.

Does pumpkin seeds or dijon mustard contain more calcium?
Both pumpkin seeds and dijon mustard are high in calcium. Dijon mustard has 380% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and dijon mustard has 266mg of calcium.

Does pumpkin seeds or dijon mustard contain more iron?
Both pumpkin seeds and dijon mustard are high in iron. Dijon mustard has 180% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron in 100 grams and dijon mustard has 9.2mg of iron.

Does pumpkin seeds or dijon mustard contain more potassium?
Both pumpkin seeds and dijon mustard are high in potassium. Pumpkin seed has 30% more potassium than dijon mustard - pumpkin seed has 919mg of potassium in 100 grams and dijon mustard has 738mg of potassium.