Yogurt vs. Yellow Mustard
Nutrition comparison of 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
yogurt
versus
yellow mustard
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and yellow mustard:
- Both yogurt and yellow mustard are high in calcium.
- Yellow mustard has 8.7 times less saturated fat than yogurt.
- Yellow mustard has more thiamin, niacin and Vitamin B6, however, yogurt contains more riboflavin and Vitamin B12.
- Yellow mustard has signficantly more iron than yogurt.
- Yellow mustard is an excellent source of dietary fiber.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Yellow Mustard (Mustard, prepared, yellow) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Yogurt and yellow mustard contain similar amounts of calories - yogurt has 61 calories per 100 grams and yellow mustard has 60 calories.
For macronutrient ratios, yogurt is lighter in carbs, heavier in fat and similar to yellow mustard for protein. Yogurt has a macronutrient ratio of 22:30:48 and for yellow mustard, 22:34:44 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Yellow Mustard | |
|---|---|---|
| Protein | 22% | 22% |
| Carbohydrates | 30% | 34% |
| Fat | 48% | 44% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt and yellow mustard contain similar amounts of carbs - yogurt has 4.7g 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 yogurt comprise of 100% sugar.
dietary fiber
Yellow mustard is an excellent source of dietary fiber and it has more dietary fiber than yogurt - yellow mustard has 4g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Yogurt and yellow mustard contain similar amounts of sugar - yogurt has 4.7g of sugar per 100 grams and yellow mustard has 0.92g of sugar.
Protein
protein
Yogurt and yellow mustard contain similar amounts of protein - yogurt has 3.5g of protein per 100 grams and yellow mustard has 3.7g of protein.
Fat
saturated fat
Yellow mustard has 8.7 times less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.
trans fat
Both yellow mustard and yogurt are low in trans fat - yellow mustard has 0.01g of trans fat per 100 grams and yogurt does not contain significant amounts.
cholesterol
Yellow mustard has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and yellow mustard does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and yellow mustard contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and yellow mustard has 0.3mg of Vitamin C.
Vitamin A
Yogurt has 440% more Vitamin A than yellow mustard - yogurt has 27ug of Vitamin A per 100 grams and yellow mustard has 5ug of Vitamin A.
Vitamin D
Yogurt and yellow mustard contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and yellow mustard does not contain significant amounts.
Vitamin E
Yogurt and yellow mustard contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and yellow mustard has 0.36mg of Vitamin E.
Vitamin K
Yogurt and yellow mustard contain similar amounts of Vitamin K - 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, niacin and Vitamin B6, however, yogurt contains more riboflavin and Vitamin B12. Both yogurt and yellow mustard contain significant amounts of pantothenic acid and folate.
| Yogurt | Yellow Mustard | |
|---|---|---|
| Thiamin | 0.029 MG | 0.177 MG |
| Riboflavin | 0.142 MG | 0.07 MG |
| Niacin | 0.075 MG | 0.565 MG |
| Pantothenic acid | 0.389 MG | 0.254 MG |
| Vitamin B6 | 0.032 MG | 0.07 MG |
| Folate | 7 UG | 7 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both yogurt and yellow mustard are high in calcium. Yogurt has 92% more calcium than yellow mustard - yogurt has 121mg of calcium per 100 grams and yellow mustard has 63mg of calcium.
iron
Yellow mustard has signficantly more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and yellow mustard has 1.6mg of iron.
potassium
Yogurt and yellow mustard contain similar amounts of potassium - yogurt has 155mg 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,
| Yogurt | Yellow Mustard | |
|---|---|---|
| beta-carotene | 5 UG | 51 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 113 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yellow mustard has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Yogurt | Yellow Mustard | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.374 G |
| Total | 0.027 G | 0.374 G |
omega 6s
Comparing omega-6 fatty acids, yellow mustard has more linoleic acid than yogurt per 100 grams.
| Yogurt | Yellow Mustard | |
|---|---|---|
| linoleic acid | 0.065 G | 0.363 G |
| other omega 6 | ~ | 0.01 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: Yogurt (Yogurt, plain, whole milk) and Yellow Mustard (Mustard, prepared, yellow) .
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 % |
|
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 yogurt or yellow mustard contain more calories in 100 grams?Yogurt and yellow mustard contain similar amounts of calories - yogurt has 61 calories in 100g and yellow mustard has 60 calories.
Does yogurt or yellow mustard have more carbohydrates?
By weight, yogurt and yellow mustard contain similar amounts of carbs - yogurt has 4.7g 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 yogurt comprise of 100% sugar.
Does yogurt or yellow mustard contain more calcium?
Both yogurt and yellow mustard are high in calcium. Yogurt has 90% more calcium than yellow mustard - yogurt has 121mg of calcium in 100 grams and yellow mustard has 63mg of calcium.