Sesame Seeds vs. Yellow Mustard
Nutrition comparison of Sesame Seeds and Yellow Mustard
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
yellow mustard
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and yellow mustard:
- Both sesame seeds and yellow mustard are high in calcium and dietary fiber.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, yellow mustard contains more pantothenic acid.
- Sesame seed is an excellent source of iron, potassium and protein.
- Yellow mustard has 3.4 times less carbohydrates than sesame seed.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Yellow Mustard (Mustard, prepared, yellow) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and yellow mustard has 89% less calories than sesame seed - sesame seed has 565 calories per 100 grams and yellow mustard has 60 calories.
For macronutrient ratios, sesame seeds is lighter in protein, lighter in carbs and much heavier in fat compared to yellow mustard per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for yellow mustard, 21:32:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Yellow Mustard | |
|---|---|---|
| Protein | 11% | 21% |
| Carbohydrates | 17% | 32% |
| Fat | 72% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Yellow mustard has 3.4 times less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and yellow mustard has 5.8g of carbohydrates.
dietary fiber
Both sesame seeds and yellow mustard are high in dietary fiber. Sesame seed has 250% more dietary fiber than yellow mustard - sesame seed has 14g of dietary fiber per 100 grams and yellow mustard has 4g of dietary fiber.
sugar
Yellow mustard and sesame seeds contain similar amounts of sugar - yellow mustard has 0.92g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Sesame seed is an excellent source of protein and it has 353% more protein than yellow mustard - sesame seed has 17g of protein per 100 grams and yellow mustard has 3.7g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and yellow mustard has 97% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.
trans fat
Both yellow mustard and sesame seeds are low in trans fat - yellow mustard has 0.01g of trans fat per 100 grams and sesame seed does not contain significant amounts.
Vitamins
Vitamin C
Yellow mustard and sesame seeds contain similar amounts of Vitamin C - yellow mustard has 0.3mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Yellow mustard and sesame seeds contain similar amounts of Vitamin A - yellow mustard has 5ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Yellow mustard has more Vitamin E than sesame seed - yellow mustard has 0.36mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Yellow mustard and sesame seeds contain similar amounts of Vitamin K - yellow mustard has 1.4ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, yellow mustard contains more pantothenic acid.
| Sesame Seeds | Yellow Mustard | |
|---|---|---|
| Thiamin | 0.803 MG | 0.177 MG |
| Riboflavin | 0.251 MG | 0.07 MG |
| Niacin | 4.581 MG | 0.565 MG |
| Pantothenic acid | 0.051 MG | 0.254 MG |
| Vitamin B6 | 0.802 MG | 0.07 MG |
| Folate | 98 UG | 7 UG |
Minerals
calcium
Both sesame seeds and yellow mustard are high in calcium. Sesame seed has 14 times more calcium than yellow mustard - sesame seed has 989mg of calcium per 100 grams and yellow mustard has 63mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 817% more iron than yellow mustard - sesame seed has 14.8mg of iron per 100 grams and yellow mustard has 1.6mg of iron.
potassium
Sesame seed is an excellent source of potassium and it has 213% more potassium than yellow mustard - sesame seed has 475mg of potassium per 100 grams and yellow mustard has 152mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both sesame seeds and yellow mustard contain significant amounts of alpha linoleic acid (ALA).
| Sesame Seeds | Yellow Mustard | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.374 G |
| Total | 0.363 G | 0.374 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than yellow mustard per 100 grams.
| Sesame Seeds | Yellow Mustard | |
|---|---|---|
| linoleic acid | 20.654 G | 0.363 G |
| other omega 6 | ~ | 0.01 G |
| Total | 20.654 G | 0.373 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: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Yellow Mustard (Mustard, prepared, yellow) .
Sesame Seeds g
()
|
Daily Values (%) |
Yellow Mustard g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
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 % |
|
5% | folate (Vit B9) | 5% |
|
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% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 sesame seeds or yellow mustard contain more calories in 100 grams?Sesame seed is high in calories and yellow mustard has 90% less calories than sesame seed - sesame seed has 565 calories in 100g and yellow mustard has 60 calories.
Does sesame seeds or yellow mustard have more carbohydrates?
By weight, yellow mustard has 3.4 times fewer carbohydrates than sesame seed - sesame seed has 25.7g of carbs for 100g and yellow mustard has 5.8g of carbohydrates.
Does sesame seeds or yellow mustard contain more calcium?
Both sesame seeds and yellow mustard are high in calcium. Sesame seed has 14 times more calcium than yellow mustard - sesame seed has 989mg of calcium in 100 grams and yellow mustard has 63mg of calcium.
Does sesame seeds or yellow mustard contain more iron?
Sesame seed is an abundant source of iron and it has 820% more iron than yellow mustard - sesame seed has 14.8mg of iron in 100 grams and yellow mustard has 1.6mg of iron.
Does sesame seeds or yellow mustard contain more potassium?
Sesame seed is a rich source of potassium and it has 210% more potassium than yellow mustard - sesame seed has 475mg of potassium in 100 grams and yellow mustard has 152mg of potassium.