Wheat Flour vs. Hedge Mustard Seeds

Nutrition comparison of Wheat Flour and Hedge Mustard Seeds

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

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

For a quick recap of significant nutrients and differences in wheat flour and hedge mustard seeds:

  • Both hedge mustard seeds and wheat flour are high in calories, carbohydrates and protein.
  • Hedge mustard seed is an excellent source of Vitamin C, calcium and potassium.
  • Wheat flour has more thiamin, however, hedge mustard seed contains more niacin, pantothenic acid and Vitamin B6.
  • Wheat flour is a great source of dietary fiber.
  • Wheat flour is an excellent source of iron.
Detailed nutritional comparison of wheat flour and hedge mustard seeds 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: Wheat Flour (Wheat flour, white, bread, enriched) and Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) . Have a correction or suggestions? Shoot us an email.

Image of Wheat Flour src
Image of Hedge Mustard Seeds src

Calories and Carbs

calories

Both hedge mustard seeds and wheat flour are high in calories. Wheat flour has 14% more calories than hedge mustard seed - hedge mustard seed has 318 calories per 100 grams and wheat flour has 361 calories.

For macronutrient ratios, wheat flour is heavier in carbs, lighter in fat and similar to hedge mustard seeds for protein. Wheat flour has a macronutrient ratio of 14:82:4 and for hedge mustard seeds, 15:72:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour Hedge Mustard Seeds
Protein 14% 15%
Carbohydrates 82% 72%
Fat 4% 13%
Alcohol ~ ~

carbohydrates

Both hedge mustard seeds and wheat flour are high in carbohydrates. Wheat flour has 24% more carbohydrates than hedge mustard seed - hedge mustard seed has 58.3g of total carbs per 100 grams and wheat flour has 72.5g of carbohydrates.

dietary fiber

Wheat flour is a great source of dietary fiber and it has more dietary fiber than hedge mustard seed - wheat flour has 2.4g of dietary fiber per 100 grams and hedge mustard seed does not contain significant amounts.

sugar

Wheat flour and hedge mustard seeds contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and hedge mustard seed does not contain significant amounts.

Protein

protein

Both hedge mustard seeds and wheat flour are high in protein. Hedge mustard seed is very similar to wheat flour for protein - hedge mustard seed has 12.1g of protein per 100 grams and wheat flour has 12g of protein.

Fat

saturated fat

Both hedge mustard seeds and wheat flour are low in saturated fat - hedge mustard seed has 0.9g of saturated fat per 100 grams and wheat flour has 0.24g of saturated fat.

Vitamins

Vitamin C

Hedge mustard seed is an excellent source of Vitamin C and it has more Vitamin C than wheat flour - hedge mustard seed has 30.7mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.

Vitamin A

Hedge mustard seeds and wheat flour contain similar amounts of Vitamin A - hedge mustard seed has 3ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.

Vitamin E

Wheat flour has more Vitamin E than hedge mustard seed - wheat flour has 0.4mg of Vitamin E per 100 grams and hedge mustard seed does not contain significant amounts.

Vitamin K

Wheat flour and hedge mustard seeds contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and hedge mustard seed does not contain significant amounts.

The B Vitamins

Wheat flour has more thiamin, however, hedge mustard seed contains more niacin, pantothenic acid and Vitamin B6. Both wheat flour and hedge mustard seeds contain significant amounts of riboflavin and folate.

Wheat Flour Hedge Mustard Seeds
Thiamin 0.812 MG 0.191 MG
Riboflavin 0.512 MG 0.423 MG
Niacin 7.554 MG 16.825 MG
Pantothenic acid 0.438 MG 0.997 MG
Vitamin B6 0.037 MG 0.778 MG
Folate 183 UG 95 UG

Minerals

calcium

Hedge mustard seed is an excellent source of calcium and it has 107 times more calcium than wheat flour - hedge mustard seed has 1633mg of calcium per 100 grams and wheat flour has 15mg of calcium.

iron

Wheat flour is an excellent source of iron and it has 39 times more iron than hedge mustard seed - hedge mustard seed has 0.11mg of iron per 100 grams and wheat flour has 4.4mg of iron.

potassium

Hedge mustard seed is an excellent source of potassium and it has 20 times more potassium than wheat flour - hedge mustard seed has 2130mg of potassium per 100 grams and wheat flour has 100mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Wheat Flour Hedge Mustard Seeds
alpha linoleic acid 0.043 G 1.451 G
Total 0.043 G 1.451 G

omega 6s

Comparing omega-6 fatty acids, both wheat flour and hedge mustard seeds contain significant amounts of linoleic acid.

Wheat Flour Hedge Mustard Seeds
linoleic acid 0.685 G 0.572 G
Total 0.685 G 0.572 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Wheat Flour or Hedge Mustard Seeds .

Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) .

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FAQ

Does hedge mustard seeds or wheat flour contain more calories in 100 grams?
Both hedge mustard seeds and wheat flour are high in calories. Wheat flour has 10% more calories than hedge mustard seed - hedge mustard seed has 318 calories in 100g and wheat flour has 361 calories.

Does hedge mustard seeds or wheat flour have more carbohydrates?
By weight, both hedge mustard seeds and wheat flour are high in carbohydrates. wheat flour has 20% more carbohydrates than hedge mustard seed - hedge mustard seed has 58.3g of carbs for 100g and wheat flour has 72.5g of carbohydrates.

Does hedge mustard seeds or wheat flour contain more calcium?
Hedge mustard seed is a rich source of calcium and it has 107 times more calcium than wheat flour - hedge mustard seed has 1633mg of calcium in 100 grams and wheat flour has 15mg of calcium.

Does hedge mustard seeds or wheat flour contain more iron?
Wheat flour is an abundant source of iron and it has 39 times more iron than hedge mustard seed - hedge mustard seed has 0.11mg of iron in 100 grams and wheat flour has 4.4mg of iron.

Does hedge mustard seeds or wheat flour contain more potassium?
Hedge mustard seed is a rich source of potassium and it has 20 times more potassium than wheat flour - hedge mustard seed has 2130mg of potassium in 100 grams and wheat flour has 100mg of potassium.