Yellow Mustard vs. Broccoli
Nutrition comparison of Yellow Mustard and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yellow mustard
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yellow mustard and broccoli:
- Both broccoli and yellow mustard are high in calcium and dietary fiber.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C and potassium.
- Yellow mustard has more thiamin, however, broccoli contains more pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Yellow Mustard (Mustard, prepared, yellow) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli has 43% less calories than yellow mustard - broccoli has 34 calories per 100 grams and yellow mustard has 60 calories.
For macronutrient ratios, yellow mustard is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Yellow mustard has a macronutrient ratio of 22:34:44 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yellow Mustard | Broccoli | |
|---|---|---|
| Protein | 22% | 28% |
| Carbohydrates | 34% | 65% |
| Fat | 44% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and yellow mustard contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and yellow mustard has 5.8g of carbohydrates.
dietary fiber
Both broccoli and yellow mustard are high in dietary fiber. Yellow mustard has 54% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and yellow mustard has 4g of dietary fiber.
sugar
Broccoli and yellow mustard contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and yellow mustard has 0.92g of sugar.
Protein
protein
Broccoli and yellow mustard contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and yellow mustard has 3.7g of protein.
Fat
saturated fat
Both broccoli and yellow mustard are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.
trans fat
Both yellow mustard and broccoli are low in trans fat - yellow mustard has 0.01g of trans fat per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 296 times more Vitamin C than yellow mustard - broccoli has 89.2mg of Vitamin C per 100 grams and yellow mustard has 0.3mg of Vitamin C.
Vitamin A
Broccoli has 520% more Vitamin A than yellow mustard - broccoli has 31ug of Vitamin A per 100 grams and yellow mustard has 5ug of Vitamin A.
Vitamin E
Broccoli and yellow mustard contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and yellow mustard has 0.36mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 71 times more Vitamin K than yellow mustard - broccoli has 101.6ug of Vitamin K per 100 grams and yellow mustard has 1.4ug of Vitamin K.
The B Vitamins
Yellow mustard has more thiamin, however, broccoli contains more pantothenic acid, Vitamin B6 and folate. Both yellow mustard and broccoli contain significant amounts of riboflavin and niacin.
| Yellow Mustard | Broccoli | |
|---|---|---|
| Thiamin | 0.177 MG | 0.071 MG |
| Riboflavin | 0.07 MG | 0.117 MG |
| Niacin | 0.565 MG | 0.639 MG |
| Pantothenic acid | 0.254 MG | 0.573 MG |
| Vitamin B6 | 0.07 MG | 0.175 MG |
| Folate | 7 UG | 63 UG |
Minerals
calcium
Both broccoli and yellow mustard are high in calcium. Yellow mustard has 34% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and yellow mustard has 63mg of calcium.
iron
Yellow mustard has 121% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and yellow mustard has 1.6mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 108% more potassium than yellow mustard - broccoli has 316mg 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,
| Yellow Mustard | Broccoli | |
|---|---|---|
| beta-carotene | 51 UG | 361 UG |
| alpha-carotene | 1 UG | 25 UG |
| lutein + zeaxanthin | 113 UG | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yellow mustard has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Yellow Mustard | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.374 G | 0.0215 G |
| Total | 0.374 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, yellow mustard has more linoleic acid than broccoli per 100 grams.
| Yellow Mustard | Broccoli | |
|---|---|---|
| other omega 6 | 0.02 G | 0.006 G |
| linoleic acid | 0.363 G | 0.049 G |
| Total | 0.383 G | 0.055 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: Yellow Mustard (Mustard, prepared, yellow) and Broccoli (Broccoli, raw) .
Yellow Mustard g
()
|
Daily Values (%) |
Broccoli 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 broccoli or yellow mustard contain more calories in 100 grams?Broccoli has 40% less calories than yellow mustard - broccoli has 34 calories in 100g and yellow mustard has 60 calories.
Does broccoli or yellow mustard have more carbohydrates?
By weight, broccoli and yellow mustard contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and yellow mustard has 5.8g of carbohydrates.
Does broccoli or yellow mustard contain more calcium?
Both broccoli and yellow mustard are high in calcium. Yellow mustard has 30% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and yellow mustard has 63mg of calcium.
Does broccoli or yellow mustard contain more potassium?
Broccoli is a rich source of potassium and it has 110% more potassium than yellow mustard - broccoli has 316mg of potassium in 100 grams and yellow mustard has 152mg of potassium.