Dijon Mustard vs. Bok Choy
Nutrition comparison of Dijon Mustard and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dijon mustard
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dijon mustard and bok choy:
- Both bok choy and dijon mustard are high in calcium and potassium.
- Bok choy has 4.7 times less sugar than dijon mustard.
- Bok choy has 72.6 times less saturated fat than dijon mustard.
- Bok choy has more beta-carotene than dijon mustard, however, dijon mustard contains more lutein + zeaxanthin than bok choy.
- Bok choy has signficantly less carbohydrates than dijon mustard.
- Bok choy is an excellent source of Vitamin A and Vitamin C.
- Dijon mustard has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Dijon mustard has signficantly more Vitamin E than bok choy.
- Dijon mustard is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Dijon Mustard (Spices, mustard seed, ground) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Dijon mustard is high in calories and bok choy has 97% less calories than dijon mustard - bok choy has 13 calories per 100 grams and dijon mustard has 508 calories.
For macronutrient ratios, dijon mustard is lighter in protein, much lighter in carbs and much heavier in fat compared to bok choy per calorie. Dijon mustard has a macronutrient ratio of 19:22:59 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dijon Mustard | Bok Choy | |
|---|---|---|
| Protein | 19% | 39% |
| Carbohydrates | 22% | 53% |
| Fat | 59% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has signficantly less carbohydrates than dijon mustard - bok choy has 2.2g of total carbs per 100 grams and dijon mustard has 28.1g of carbohydrates.
dietary fiber
Dijon mustard is an excellent source of dietary fiber and it has 11 times more dietary fiber than bok choy - bok choy has 1g of dietary fiber per 100 grams and dijon mustard has 12.2g of dietary fiber.
sugar
Bok choy has 4.7 times less sugar than dijon mustard - bok choy has 1.2g of sugar per 100 grams and dijon mustard has 6.8g of sugar.
Protein
protein
Dijon mustard is an excellent source of protein and it has 16 times more protein than bok choy - bok choy has 1.5g of protein per 100 grams and dijon mustard has 26.1g of protein.
Fat
saturated fat
Bok choy has 72.6 times less saturated fat than dijon mustard - bok choy has 0.03g of saturated fat per 100 grams and dijon mustard has 2g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has 534% more Vitamin C than dijon mustard - bok choy has 45mg of Vitamin C per 100 grams and dijon mustard has 7.1mg of Vitamin C.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has 110 times more Vitamin A than dijon mustard - bok choy has 223ug of Vitamin A per 100 grams and dijon mustard has 2ug of Vitamin A.
Vitamin E
Dijon mustard has signficantly more Vitamin E than bok choy - bok choy has 0.09mg of Vitamin E per 100 grams and dijon mustard has 5.1mg of Vitamin E.
Vitamin K
Bok choy has 743% more Vitamin K than dijon mustard - bok choy has 45.5ug of Vitamin K per 100 grams and dijon mustard has 5.4ug of Vitamin K.
The B Vitamins
Dijon mustard has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Dijon Mustard | Bok Choy | |
|---|---|---|
| Thiamin | 0.805 MG | 0.04 MG |
| Riboflavin | 0.261 MG | 0.07 MG |
| Niacin | 4.733 MG | 0.5 MG |
| Pantothenic acid | 0.81 MG | 0.088 MG |
| Vitamin B6 | 0.397 MG | 0.194 MG |
| Folate | 162 UG | 66 UG |
Minerals
calcium
Both bok choy and dijon mustard are high in calcium. Dijon mustard has 153% more calcium than bok choy - bok choy has 105mg of calcium per 100 grams and dijon mustard has 266mg of calcium.
iron
Dijon mustard is an excellent source of iron and it has 10 times more iron than bok choy - bok choy has 0.8mg of iron per 100 grams and dijon mustard has 9.2mg of iron.
potassium
Both bok choy and dijon mustard are high in potassium. Dijon mustard has 193% more potassium than bok choy - bok choy has 252mg of potassium per 100 grams and dijon mustard has 738mg 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, bok choy has more beta-carotene than dijon mustard per 100 grams, however, dijon mustard contains more lutein + zeaxanthin than bok choy per 100 grams.
| Dijon Mustard | Bok Choy | |
|---|---|---|
| beta-carotene | 18 UG | 2681 UG |
| lutein + zeaxanthin | 568 UG | 40 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, dijon mustard has more alpha linoleic acid (ALA) than bok choy per 100 grams.
| Dijon Mustard | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 3.792 G | 0.055 G |
| Total | 3.792 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, dijon mustard has more linoleic acid than bok choy per 100 grams.
| Dijon Mustard | Bok Choy | |
|---|---|---|
| other omega 6 | 0.25 G | ~ |
| linoleic acid | 5.921 G | 0.042 G |
| Total | 6.171 G | 0.042 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: Dijon Mustard (Spices, mustard seed, ground) and Bok Choy (Cabbage, chinese (pak-choi), raw) .
Dijon Mustard g
()
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Daily Values (%) |
Bok Choy 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 % | |
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5% | dietary fiber | 5% |
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G % | |
| 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% |
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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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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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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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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bok choy or dijon mustard contain more calories in 100 grams?Dijon mustard is high in calories and bok choy has 100% less calories than dijon mustard - bok choy has 13 calories in 100g and dijon mustard has 508 calories.
Is bok choy or dijon mustard better for protein?
Dijon mustard is a fantastic source of protein and it has 16 times more protein than bok choy - bok choy has 1.5g of protein per 100 grams and dijon mustard has 26.1g of protein.
Does bok choy or dijon mustard have more carbohydrates?
By weight, bok choy has signficantly fewer carbohydrates than dijon mustard - bok choy has 2.2g of carbs for 100g and dijon mustard has 28.1g of carbohydrates.
Does bok choy or dijon mustard contain more calcium?
Both bok choy and dijon mustard are high in calcium. Dijon mustard has 150% more calcium than bok choy - bok choy has 105mg of calcium in 100 grams and dijon mustard has 266mg of calcium.
Does bok choy or dijon mustard contain more iron?
Dijon mustard is an abundant source of iron and it has 10 times more iron than bok choy - bok choy has 0.8mg of iron in 100 grams and dijon mustard has 9.2mg of iron.
Does bok choy or dijon mustard contain more potassium?
Both bok choy and dijon mustard are high in potassium. Dijon mustard has 190% more potassium than bok choy - bok choy has 252mg of potassium in 100 grams and dijon mustard has 738mg of potassium.