Flaxseeds vs. Yellow Mustard
Nutrition comparison of Flaxseeds and Yellow Mustard
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
yellow mustard
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and yellow mustard:
- Both flaxseeds and yellow mustard are high in calcium and dietary fiber.
- Flaxseed has more lutein + zeaxanthin than yellow mustard, however, yellow mustard contains more beta-carotene than flaxseed.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed is an excellent source of iron, potassium and protein.
- Yellow mustard has 16.1 times less saturated fat than flaxseed.
- Yellow mustard has signficantly less carbohydrates than flaxseed.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Yellow Mustard (Mustard, prepared, yellow) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and yellow mustard has 89% less calories than flaxseed - flaxseed has 534 calories per 100 grams and yellow mustard has 60 calories.
For macronutrient ratios, flaxseeds is lighter in protein, lighter in carbs and heavier in fat compared to yellow mustard per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for yellow mustard, 21:32:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Yellow Mustard | |
|---|---|---|
| Protein | 13% | 21% |
| Carbohydrates | 21% | 32% |
| Fat | 66% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Yellow mustard has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and yellow mustard has 5.8g of carbohydrates.
The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in yellow mustard comprise of 72% dietary fiber, 17% sugar and 12% starch.
dietary fiber
Both flaxseeds and yellow mustard are high in dietary fiber. Flaxseed has 583% more dietary fiber than yellow mustard - flaxseed has 27.3g of dietary fiber per 100 grams and yellow mustard has 4g of dietary fiber.
sugar
Flaxseeds and yellow mustard contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and yellow mustard has 0.92g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 389% more protein than yellow mustard - flaxseed has 18.3g of protein per 100 grams and yellow mustard has 3.7g of protein.
Fat
saturated fat
Yellow mustard has 16.1 times less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.
trans fat
Both yellow mustard and flaxseeds are low in trans fat - yellow mustard has 0.01g of trans fat per 100 grams and flaxseed does not contain significant amounts.
Vitamins
Vitamin C
Flaxseeds and yellow mustard contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and yellow mustard has 0.3mg of Vitamin C.
Vitamin A
Yellow mustard and flaxseeds contain similar amounts of Vitamin A - yellow mustard has 5ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and yellow mustard contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and yellow mustard has 0.36mg of Vitamin E.
Vitamin K
Flaxseeds and yellow mustard contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and yellow mustard has 1.4ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Flaxseeds | Yellow Mustard | |
|---|---|---|
| Thiamin | 1.644 MG | 0.177 MG |
| Riboflavin | 0.161 MG | 0.07 MG |
| Niacin | 3.08 MG | 0.565 MG |
| Pantothenic acid | 0.985 MG | 0.254 MG |
| Vitamin B6 | 0.473 MG | 0.07 MG |
| Folate | 87 UG | 7 UG |
Minerals
calcium
Both flaxseeds and yellow mustard are high in calcium. Flaxseed has 305% more calcium than yellow mustard - flaxseed has 255mg of calcium per 100 grams and yellow mustard has 63mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 256% more iron than yellow mustard - flaxseed has 5.7mg of iron per 100 grams and yellow mustard has 1.6mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 435% more potassium than yellow mustard - flaxseed has 813mg 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, flaxseed has more lutein + zeaxanthin than yellow mustard per 100 grams, however, yellow mustard contains more beta-carotene than flaxseed per 100 grams.
| Flaxseeds | Yellow Mustard | |
|---|---|---|
| lutein + zeaxanthin | 651 UG | 113 UG |
| beta-carotene | ~ | 51 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than yellow mustard per 100 grams.
| Flaxseeds | Yellow Mustard | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.374 G |
| Total | 22.813 G | 0.374 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than yellow mustard per 100 grams.
| Flaxseeds | Yellow Mustard | |
|---|---|---|
| other omega 6 | 0.007 G | 0.01 G |
| linoleic acid | 5.903 G | 0.363 G |
| Total | 5.91 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: Flaxseeds (Seeds, flaxseed) and Yellow Mustard (Mustard, prepared, yellow) .
Flaxseeds g
()
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Daily Values (%) |
Yellow Mustard g
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or yellow mustard contain more calories in 100 grams?Flaxseed is high in calories and yellow mustard has 90% less calories than flaxseed - flaxseed has 534 calories in 100g and yellow mustard has 60 calories.
Does flaxseeds or yellow mustard have more carbohydrates?
By weight, yellow mustard has signficantly fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and yellow mustard has 5.8g of carbohydrates. the carbs in flaxseeds are made of 100% dietary fiber and 10% sugar, whereas the carbs in yellow mustard comprise of 70% dietary fiber, 20% sugar and 10% starch.
Does flaxseeds or yellow mustard contain more calcium?
Both flaxseeds and yellow mustard are high in calcium. Flaxseed has 310% more calcium than yellow mustard - flaxseed has 255mg of calcium in 100 grams and yellow mustard has 63mg of calcium.
Does flaxseeds or yellow mustard contain more iron?
Flaxseed is an abundant source of iron and it has 260% more iron than yellow mustard - flaxseed has 5.7mg of iron in 100 grams and yellow mustard has 1.6mg of iron.
Does flaxseeds or yellow mustard contain more potassium?
Flaxseed is a rich source of potassium and it has 440% more potassium than yellow mustard - flaxseed has 813mg of potassium in 100 grams and yellow mustard has 152mg of potassium.