Wheat Flour vs. Yellow Mustard
Nutrition comparison of Wheat Flour and Yellow Mustard
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
yellow mustard
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and yellow mustard:
- Both wheat flour and yellow mustard are high in dietary fiber.
- Wheat flour has more thiamin, riboflavin, niacin and folate.
- Wheat flour is a great source of protein.
- Wheat flour is an excellent source of iron.
- Yellow mustard is an excellent source of calcium.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Yellow Mustard (Mustard, prepared, yellow) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat flour is high in calories and yellow mustard has 83% less calories than wheat flour - wheat flour has 361 calories per 100 grams and yellow mustard has 60 calories.
For macronutrient ratios, wheat flour is lighter in protein, much heavier in carbs and much lighter in fat compared to yellow mustard per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for yellow mustard, 22:34:44 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Yellow Mustard | |
|---|---|---|
| Protein | 14% | 22% |
| Carbohydrates | 82% | 34% |
| Fat | 4% | 44% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and yellow mustard has 92% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and yellow mustard has 5.8g of carbohydrates.
dietary fiber
Both wheat flour and yellow mustard are high in dietary fiber. Yellow mustard has 67% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and yellow mustard has 4g of dietary fiber.
sugar
Wheat flour and yellow mustard contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and yellow mustard has 0.92g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 220% more protein than yellow mustard - wheat flour has 12g of protein per 100 grams and yellow mustard has 3.7g of protein.
Fat
saturated fat
Both wheat flour and yellow mustard are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.
trans fat
Both yellow mustard and wheat flour are low in trans fat - yellow mustard has 0.01g of trans fat per 100 grams and wheat flour does not contain significant amounts.
Vitamins
Vitamin C
Yellow mustard and wheat flour contain similar amounts of Vitamin C - yellow mustard has 0.3mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Yellow mustard and wheat flour contain similar amounts of Vitamin A - yellow mustard has 5ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and yellow mustard contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and yellow mustard has 0.36mg of Vitamin E.
Vitamin K
Wheat flour and yellow mustard contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and yellow mustard has 1.4ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin and folate. Both wheat flour and yellow mustard contain significant amounts of pantothenic acid and Vitamin B6.
| Wheat Flour | Yellow Mustard | |
|---|---|---|
| Thiamin | 0.812 MG | 0.177 MG |
| Riboflavin | 0.512 MG | 0.07 MG |
| Niacin | 7.554 MG | 0.565 MG |
| Pantothenic acid | 0.438 MG | 0.254 MG |
| Vitamin B6 | 0.037 MG | 0.07 MG |
| Folate | 183 UG | 7 UG |
Minerals
calcium
Yellow mustard is an excellent source of calcium and it has 320% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and yellow mustard has 63mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 174% more iron than yellow mustard - wheat flour has 4.4mg of iron per 100 grams and yellow mustard has 1.6mg of iron.
potassium
Yellow mustard has 52% more potassium than wheat flour - wheat flour has 100mg 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, both wheat flour and yellow mustard contain significant amounts of lutein + zeaxanthin.
| Wheat Flour | Yellow Mustard | |
|---|---|---|
| beta-carotene | 1 UG | 51 UG |
| lutein + zeaxanthin | 79 UG | 113 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yellow mustard has more alpha linoleic acid (ALA) than wheat flour per 100 grams.
| Wheat Flour | Yellow Mustard | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.374 G |
| Total | 0.043 G | 0.374 G |
omega 6s
Comparing omega-6 fatty acids, both wheat flour and yellow mustard contain significant amounts of linoleic acid.
| Wheat Flour | Yellow Mustard | |
|---|---|---|
| linoleic acid | 0.685 G | 0.363 G |
| other omega 6 | ~ | 0.01 G |
| Total | 0.685 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: Wheat Flour (Wheat flour, white, bread, enriched) and Yellow Mustard (Mustard, prepared, yellow) .
Wheat Flour g
()
|
Daily Values (%) |
Yellow Mustard 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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
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 wheat flour or yellow mustard contain more calories in 100 grams?Wheat flour is high in calories and yellow mustard has 80% less calories than wheat flour - wheat flour has 361 calories in 100g and yellow mustard has 60 calories.
Does wheat flour or yellow mustard have more carbohydrates?
By weight, wheat flour is high in carbohydrates and yellow mustard has 90% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and yellow mustard has 5.8g of carbohydrates.
Does wheat flour or yellow mustard contain more calcium?
Yellow mustard is a rich source of calcium and it has 320% more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and yellow mustard has 63mg of calcium.
Does wheat flour or yellow mustard contain more iron?
Wheat flour is an abundant source of iron and it has 170% more iron than yellow mustard - wheat flour has 4.4mg of iron in 100 grams and yellow mustard has 1.6mg of iron.