Coconut Oil vs. Yellow Mustard

Nutrition comparison of Coconut Oil and Yellow Mustard


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

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

For a quick recap of significant nutrients and differences in coconut oil and yellow mustard:

  • Yellow mustard has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Yellow mustard has signficantly more iron than coconut oil.
  • Yellow mustard has signficantly more potassium than coconut oil.
  • Yellow mustard is an excellent source of calcium and dietary fiber.
Detailed nutritional comparison of coconut oil 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: Coconut Oil (Oil, coconut) and Yellow Mustard (Mustard, prepared, yellow) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Oil src
Image of Yellow Mustard src

Calories and Carbs

calories

Coconut oil is high in calories and yellow mustard has 93% less calories than coconut oil - coconut oil has 892 calories per 100 grams and yellow mustard has 60 calories.

For macronutrient ratios, coconut oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to yellow mustard per calorie. Coconut oil has a macronutrient ratio of 0:0:100 and for yellow mustard, 22:34:44 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Oil Yellow Mustard
Protein ~ 22%
Carbohydrates ~ 34%
Fat 100% 44%
Alcohol ~ ~

carbohydrates

Coconut oil has less carbohydrates than yellow mustard - yellow mustard has 5.8g of total carbs per 100 grams and coconut oil does not contain significant amounts.

dietary fiber

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

sugar

Yellow mustard and coconut oil contain similar amounts of sugar - yellow mustard has 0.92g of sugar per 100 grams and coconut oil does not contain significant amounts.

Protein

protein

Yellow mustard has more protein than coconut oil - yellow mustard has 3.7g of protein per 100 grams and coconut oil does not contain significant amounts.

Fat

saturated fat

Coconut oil is high in saturated fat and yellow mustard has 100% less saturated fat than coconut oil - coconut oil has 82.5g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.

trans fat

Both coconut oil and yellow mustard are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and yellow mustard has 0.01g of trans fat.

Vitamins

Vitamin C

Yellow mustard and coconut oil contain similar amounts of Vitamin C - yellow mustard has 0.3mg of Vitamin C per 100 grams and coconut oil does not contain significant amounts.

Vitamin A

Yellow mustard and coconut oil contain similar amounts of Vitamin A - yellow mustard has 5ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.

Vitamin E

Coconut oil and yellow mustard contain similar amounts of Vitamin E - coconut oil has 0.11mg of Vitamin E per 100 grams and yellow mustard has 0.36mg of Vitamin E.

Vitamin K

Coconut oil and yellow mustard contain similar amounts of Vitamin K - coconut oil has 0.6ug of Vitamin K per 100 grams and yellow mustard has 1.4ug of Vitamin K.

The B Vitamins

Yellow mustard has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Coconut Oil Yellow Mustard
Thiamin ~ 0.177 MG
Riboflavin ~ 0.07 MG
Niacin ~ 0.565 MG
Pantothenic acid ~ 0.254 MG
Vitamin B6 ~ 0.07 MG
Folate ~ 7 UG

Minerals

calcium

Yellow mustard is an excellent source of calcium and it has 62 times more calcium than coconut oil - coconut oil has 1mg of calcium per 100 grams and yellow mustard has 63mg of calcium.

iron

Yellow mustard has signficantly more iron than coconut oil - coconut oil has 0.05mg of iron per 100 grams and yellow mustard has 1.6mg of iron.

potassium

Yellow mustard has signficantly more potassium than coconut oil - yellow mustard has 152mg of potassium per 100 grams and coconut oil does not contain significant amounts.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, yellow mustard has more alpha linoleic acid (ALA) than coconut oil per 100 grams.

Coconut Oil Yellow Mustard
alpha linoleic acid 0.019 G 0.374 G
Total 0.019 G 0.374 G

omega 6s

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

Coconut Oil Yellow Mustard
other omega 6 ~ 0.01 G
linoleic acid 1.683 G 0.363 G
Total 1.683 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: Coconut Oil (Oil, coconut) and Yellow Mustard (Mustard, prepared, yellow) .

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FAQ

Does coconut oil or yellow mustard contain more calories in 100 grams?
Coconut oil is high in calories and yellow mustard has 90% less calories than coconut oil - coconut oil has 892 calories in 100g and yellow mustard has 60 calories.

Does yellow mustard or coconut oil have more carbohydrates?
By weight, coconut oil has fewer carbohydrates than yellow mustard - yellow mustard has 5.8g of carbs for 100g and coconut oil has no carbs..

Does coconut oil or yellow mustard contain more calcium?
Yellow mustard is a rich source of calcium and it has 62 times more calcium than coconut oil - coconut oil has 1mg of calcium in 100 grams and yellow mustard has 63mg of calcium.

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