Chia Seeds vs. Yellow Mustard
Nutrition comparison of Chia Seeds and Yellow Mustard
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
yellow mustard
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and yellow mustard:
- Both chia seeds and yellow mustard are high in calcium and dietary fiber.
- Chia seed has more thiamin, riboflavin, niacin and folate, however, yellow mustard contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of iron, potassium and protein.
- Yellow mustard has 14.5 times less saturated fat than chia seed.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Yellow Mustard (Mustard, prepared, yellow) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and yellow mustard has 88% less calories than chia seed - chia seed has 486 calories per 100 grams and yellow mustard has 60 calories.
For macronutrient ratios, chia seeds is lighter in protein, heavier in fat and similar to yellow mustard for carbs. Chia seeds has a macronutrient ratio of 13:33:54 and for yellow mustard, 21:32:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Yellow Mustard | |
|---|---|---|
| Protein | 13% | 21% |
| Carbohydrates | 33% | 32% |
| Fat | 54% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and yellow mustard has 86% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and yellow mustard has 5.8g of carbohydrates.
dietary fiber
Both chia seeds and yellow mustard are high in dietary fiber. Chia seed has 760% more dietary fiber than yellow mustard - chia seed has 34.4g of dietary fiber per 100 grams and yellow mustard has 4g of dietary fiber.
sugar
Yellow mustard and chia seeds contain similar amounts of sugar - yellow mustard has 0.92g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Chia seed is an excellent source of protein and it has 342% more protein than yellow mustard - chia seed has 16.5g of protein per 100 grams and yellow mustard has 3.7g of protein.
Fat
saturated fat
Yellow mustard has 14.5 times less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.
trans fat
Both chia seeds and yellow mustard are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and yellow mustard has 0.01g of trans fat.
Vitamins
Vitamin C
Chia seeds and yellow mustard contain similar amounts of Vitamin C - chia seed has 1.6mg of Vitamin C per 100 grams and yellow mustard has 0.3mg of Vitamin C.
Vitamin A
Yellow mustard and chia seeds contain similar amounts of Vitamin A - yellow mustard has 5ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seeds and yellow mustard contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and yellow mustard has 0.36mg of Vitamin E.
Vitamin K
Yellow mustard and chia seeds contain similar amounts of Vitamin K - yellow mustard has 1.4ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin, niacin and folate, however, yellow mustard contains more pantothenic acid and Vitamin B6.
| Chia Seeds | Yellow Mustard | |
|---|---|---|
| Thiamin | 0.62 MG | 0.177 MG |
| Riboflavin | 0.17 MG | 0.07 MG |
| Niacin | 8.83 MG | 0.565 MG |
| Pantothenic acid | ~ | 0.254 MG |
| Vitamin B6 | ~ | 0.07 MG |
| Folate | 49 UG | 7 UG |
Minerals
calcium
Both chia seeds and yellow mustard are high in calcium. Chia seed has 902% more calcium than yellow mustard - chia seed has 631mg of calcium per 100 grams and yellow mustard has 63mg of calcium.
iron
Chia seed is an excellent source of iron and it has 380% more iron than yellow mustard - chia seed has 7.7mg of iron per 100 grams and yellow mustard has 1.6mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 168% more potassium than yellow mustard - chia seed has 407mg of potassium per 100 grams and yellow mustard has 152mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than yellow mustard per 100 grams.
| Chia Seeds | Yellow Mustard | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.374 G |
| Total | 17.83 G | 0.374 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than yellow mustard per 100 grams.
| Chia Seeds | Yellow Mustard | |
|---|---|---|
| other omega 6 | ~ | 0.01 G |
| linoleic acid | 5.835 G | 0.363 G |
| Total | 5.835 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: Chia Seeds (Seeds, chia seeds, dried) and Yellow Mustard (Mustard, prepared, yellow) .
Chia Seeds 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 % |
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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 % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 chia seeds or yellow mustard contain more calories in 100 grams?Chia seed is high in calories and yellow mustard has 90% less calories than chia seed - chia seed has 486 calories in 100g and yellow mustard has 60 calories.
Does chia seeds or yellow mustard have more carbohydrates?
By weight, chia seed is high in carbohydrates and yellow mustard has 90% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and yellow mustard has 5.8g of carbohydrates.
Does chia seeds or yellow mustard contain more calcium?
Both chia seeds and yellow mustard are high in calcium. Chia seed has 900% more calcium than yellow mustard - chia seed has 631mg of calcium in 100 grams and yellow mustard has 63mg of calcium.
Does chia seeds or yellow mustard contain more iron?
Chia seed is an abundant source of iron and it has 380% more iron than yellow mustard - chia seed has 7.7mg of iron in 100 grams and yellow mustard has 1.6mg of iron.
Does chia seeds or yellow mustard contain more potassium?
Chia seed is a rich source of potassium and it has 170% more potassium than yellow mustard - chia seed has 407mg of potassium in 100 grams and yellow mustard has 152mg of potassium.