Whole Wheat Flour vs. Yellow Mustard
Nutrition comparison of Whole 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
whole 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 whole wheat flour and yellow mustard:
- Both whole wheat flour and yellow mustard are high in dietary fiber.
- Whole wheat flour has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of iron and potassium.
- Yellow mustard is an excellent source of calcium.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Yellow Mustard (Mustard, prepared, yellow) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat flour is high in calories and yellow mustard has 82% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and yellow mustard has 60 calories.
For macronutrient ratios, whole wheat flour is lighter in protein, much heavier in carbs and much lighter in fat compared to yellow mustard per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for yellow mustard, 22:34:44 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Yellow Mustard | |
|---|---|---|
| Protein | 11% | 22% |
| Carbohydrates | 84% | 34% |
| Fat | 5% | 44% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and yellow mustard has 92% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and yellow mustard has 5.8g of carbohydrates.
dietary fiber
Both whole wheat flour and yellow mustard are high in dietary fiber. Whole wheat flour has 228% more dietary fiber than yellow mustard - whole wheat flour has 13.1g of dietary fiber per 100 grams and yellow mustard has 4g of dietary fiber.
sugar
Whole wheat flour and yellow mustard contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and yellow mustard has 0.92g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 157% more protein than yellow mustard - whole wheat flour has 9.6g of protein per 100 grams and yellow mustard has 3.7g of protein.
Fat
saturated fat
Both whole wheat flour and yellow mustard are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.
trans fat
Both yellow mustard and whole wheat flour are low in trans fat - yellow mustard has 0.01g of trans fat per 100 grams and whole wheat flour does not contain significant amounts.
Vitamins
Vitamin C
Yellow mustard and whole wheat flour contain similar amounts of Vitamin C - yellow mustard has 0.3mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Yellow mustard and whole wheat flour contain similar amounts of Vitamin A - yellow mustard has 5ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and yellow mustard contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and yellow mustard has 0.36mg of Vitamin E.
Vitamin K
Whole wheat flour and yellow mustard contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and yellow mustard has 1.4ug of Vitamin K.
The B Vitamins
Whole wheat flour has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both whole wheat flour and yellow mustard contain significant amounts of thiamin.
| Whole Wheat Flour | Yellow Mustard | |
|---|---|---|
| Thiamin | 0.297 MG | 0.177 MG |
| Riboflavin | 0.188 MG | 0.07 MG |
| Niacin | 5.347 MG | 0.565 MG |
| Pantothenic acid | 1.011 MG | 0.254 MG |
| Vitamin B6 | 0.191 MG | 0.07 MG |
| Folate | 28 UG | 7 UG |
Minerals
calcium
Yellow mustard is an excellent source of calcium and it has 91% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and yellow mustard has 63mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 130% more iron than yellow mustard - whole wheat flour has 3.7mg of iron per 100 grams and yellow mustard has 1.6mg of iron.
potassium
Whole wheat flour is an excellent source of potassium and it has 159% more potassium than yellow mustard - whole wheat flour has 394mg 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 whole wheat flour and yellow mustard contain significant amounts of lutein + zeaxanthin.
| Whole Wheat Flour | Yellow Mustard | |
|---|---|---|
| beta-carotene | 5 UG | 51 UG |
| lutein + zeaxanthin | 220 UG | 113 UG |
| alpha-carotene | ~ | 1 UG |
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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Yellow Mustard (Mustard, prepared, yellow) .
Whole 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 whole wheat flour or yellow mustard contain more calories in 100 grams?Whole wheat flour is high in calories and yellow mustard has 80% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and yellow mustard has 60 calories.
Does whole wheat flour or yellow mustard have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and yellow mustard has 90% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and yellow mustard has 5.8g of carbohydrates.
Does whole wheat flour or yellow mustard contain more calcium?
Yellow mustard is a rich source of calcium and it has 90% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and yellow mustard has 63mg of calcium.
Does whole wheat flour or yellow mustard contain more iron?
Whole wheat flour is an abundant source of iron and it has 130% more iron than yellow mustard - whole wheat flour has 3.7mg of iron in 100 grams and yellow mustard has 1.6mg of iron.
Does whole wheat flour or yellow mustard contain more potassium?
Whole wheat flour is a rich source of potassium and it has 160% more potassium than yellow mustard - whole wheat flour has 394mg of potassium in 100 grams and yellow mustard has 152mg of potassium.