Greek Yogurt vs. Yellow Mustard

Nutrition comparison of Greek Yogurt and Yellow Mustard

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

We compared the nutritional contents of greek yogurt versus yellow mustard (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in greek yogurt and yellow mustard:

  • Both greek yogurt and yellow mustard are high in calcium.
  • Greek yogurt has signficantly more Vitamin A than yellow mustard.
  • Greek yogurt is a great source of protein.
  • Yellow mustard has 4.7 times less saturated fat than greek yogurt.
  • Yellow mustard has more thiamin and niacin, however, greek yogurt contains more riboflavin and Vitamin B12.
  • Yellow mustard has signficantly more iron than greek yogurt.
  • Yellow mustard is an excellent source of dietary fiber.
Detailed nutritional comparison of greek yogurt and yellow mustard 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Yellow Mustard (Mustard, prepared, yellow) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Yellow Mustard src

Calories and Carbs

calories

Greek yogurt and yellow mustard contain similar amounts of calories - greek yogurt has 73 calories per 100 grams and yellow mustard has 60 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, lighter in carbs and lighter in fat compared to yellow mustard per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for yellow mustard, 22:34:44 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Yellow Mustard
Protein 55% 22%
Carbohydrates 22% 34%
Fat 24% 44%
Alcohol ~ ~

carbohydrates

Greek yogurt and yellow mustard contain similar amounts of carbs - greek yogurt has 3.9g of total carbs per 100 grams and yellow mustard has 5.8g of carbohydrates.

The carbs in yellow mustard are made of 72% dietary fiber, 17% sugar and 12% starch, whereas the carbs in greek yogurt comprise of 100% sugar.

dietary fiber

Yellow mustard is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - yellow mustard has 4g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Greek yogurt and yellow mustard contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and yellow mustard has 0.92g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 166% more protein than yellow mustard - greek yogurt has 10g of protein per 100 grams and yellow mustard has 3.7g of protein.

Fat

saturated fat

Yellow mustard has 4.7 times less saturated fat than greek yogurt - greek yogurt has 1.2g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.

trans fat

Both greek yogurt and yellow mustard are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and yellow mustard has 0.01g of trans fat.

cholesterol

Yellow mustard has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and yellow mustard does not contain significant amounts.

Vitamins

Vitamin C

Greek yogurt and yellow mustard contain similar amounts of Vitamin C - greek yogurt has 0.8mg of Vitamin C per 100 grams and yellow mustard has 0.3mg of Vitamin C.

Vitamin A

Greek yogurt has signficantly more Vitamin A than yellow mustard - greek yogurt has 90ug of Vitamin A per 100 grams and yellow mustard has 5ug of Vitamin A.

Vitamin E

Greek yogurt and yellow mustard contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and yellow mustard has 0.36mg of Vitamin E.

Vitamin K

Greek yogurt and yellow mustard contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and yellow mustard has 1.4ug of Vitamin K.

The B Vitamins

Yellow mustard has more thiamin and niacin, however, greek yogurt contains more riboflavin and Vitamin B12. Both greek yogurt and yellow mustard contain significant amounts of pantothenic acid, Vitamin B6 and folate.

Greek Yogurt Yellow Mustard
Thiamin 0.044 MG 0.177 MG
Riboflavin 0.233 MG 0.07 MG
Niacin 0.197 MG 0.565 MG
Pantothenic acid 0.47 MG 0.254 MG
Vitamin B6 0.055 MG 0.07 MG
Folate 12 UG 7 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Both greek yogurt and yellow mustard are high in calcium. Greek yogurt has 83% more calcium than yellow mustard - greek yogurt has 115mg of calcium per 100 grams and yellow mustard has 63mg of calcium.

iron

Yellow mustard has signficantly more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and yellow mustard has 1.6mg of iron.

potassium

Greek yogurt and yellow mustard contain similar amounts of potassium - greek yogurt has 141mg 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,

Greek Yogurt Yellow Mustard
beta-carotene 6 UG 51 UG
lutein + zeaxanthin 1 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 greek yogurt per 100 grams.

Greek Yogurt Yellow Mustard
alpha linoleic acid 0.007 G 0.374 G
Total 0.007 G 0.374 G

omega 6s

Comparing omega-6 fatty acids, yellow mustard has more linoleic acid than greek yogurt per 100 grams.

Greek Yogurt Yellow Mustard
other omega 6 ~ 0.01 G
linoleic acid 0.065 G 0.363 G
Total 0.065 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Yellow Mustard (Mustard, prepared, yellow) .

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FAQ

Does greek yogurt or yellow mustard contain more calories in 100 grams?
Greek yogurt and yellow mustard contain similar amounts of calories - greek yogurt has 73 calories in 100g and yellow mustard has 60 calories.

Is greek yogurt or yellow mustard better for protein?
Greek yogurt is a great source of protein and it has 170% more protein than yellow mustard - greek yogurt has 10g of protein per 100 grams and yellow mustard has 3.7g of protein.

Does greek yogurt or yellow mustard have more carbohydrates?
By weight, greek yogurt and yellow mustard contain similar amounts of carbs - greek yogurt has 3.9g of carbs for 100g and yellow mustard has 5.8g of carbohydrates. the carbs in yellow mustard are made of 70% dietary fiber, 20% sugar and 10% starch, whereas the carbs in greek yogurt comprise of 100% sugar.

Does greek yogurt or yellow mustard contain more calcium?
Both greek yogurt and yellow mustard are high in calcium. Greek yogurt has 80% more calcium than yellow mustard - greek yogurt has 115mg of calcium in 100 grams and yellow mustard has 63mg of calcium.