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.
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.
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Greek Yogurt or Yellow Mustard .
Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Yellow Mustard (Mustard, prepared, yellow) .
Greek Yogurt 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 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.