Chia Seeds vs. Dijon Mustard
Nutrition comparison of Chia Seeds and Dijon 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
dijon mustard
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and dijon mustard:
- Both chia seeds and dijon mustard are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Dijon mustard has more pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Dijon Mustard (Spices, mustard seed, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and dijon mustard are high in calories. Dijon mustard has a little more calories (5%) than chia seed by weight - chia seed has 486 calories per 100 grams and dijon mustard has 508 calories.
For macronutrient ratios, chia seeds is lighter in protein, heavier in carbs and lighter in fat compared to dijon mustard per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for dijon mustard, 19:22:59 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Dijon Mustard | |
|---|---|---|
| Protein | 13% | 19% |
| Carbohydrates | 33% | 22% |
| Fat | 54% | 59% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and dijon mustard has 33% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and dijon mustard has 28.1g of carbohydrates.
dietary fiber
Both chia seeds and dijon mustard are high in dietary fiber. Chia seed has 182% more dietary fiber than dijon mustard - chia seed has 34.4g of dietary fiber per 100 grams and dijon mustard has 12.2g of dietary fiber.
sugar
Chia seed has less sugar than dijon mustard - dijon mustard has 6.8g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both chia seeds and dijon mustard are high in protein. Dijon mustard has 58% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and dijon mustard has 26.1g of protein.
Fat
saturated fat
Dijon mustard has 40% less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and dijon mustard has 2g of saturated fat.
trans fat
Both chia seeds and dijon mustard are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and dijon mustard does not contain significant amounts.
Vitamins
Vitamin C
Dijon mustard has 344% more Vitamin C than chia seed - chia seed has 1.6mg of Vitamin C per 100 grams and dijon mustard has 7.1mg of Vitamin C.
Vitamin A
Dijon mustard and chia seeds contain similar amounts of Vitamin A - dijon mustard has 2ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Dijon mustard has 914% more Vitamin E than chia seed - chia seed has 0.5mg of Vitamin E per 100 grams and dijon mustard has 5.1mg of Vitamin E.
Vitamin K
Dijon mustard has more Vitamin K than chia seed - dijon mustard has 5.4ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Dijon mustard has more pantothenic acid, Vitamin B6 and folate. Both chia seeds and dijon mustard contain significant amounts of thiamin, riboflavin and niacin.
| Chia Seeds | Dijon Mustard | |
|---|---|---|
| Thiamin | 0.62 MG | 0.805 MG |
| Riboflavin | 0.17 MG | 0.261 MG |
| Niacin | 8.83 MG | 4.733 MG |
| Pantothenic acid | ~ | 0.81 MG |
| Vitamin B6 | ~ | 0.397 MG |
| Folate | 49 UG | 162 UG |
Minerals
calcium
Both chia seeds and dijon mustard are high in calcium. Chia seed has 137% more calcium than dijon mustard - chia seed has 631mg of calcium per 100 grams and dijon mustard has 266mg of calcium.
iron
Both chia seeds and dijon mustard are high in iron. Dijon mustard has 19% more iron than chia seed - chia seed has 7.7mg of iron per 100 grams and dijon mustard has 9.2mg of iron.
potassium
Both chia seeds and dijon mustard are high in potassium. Dijon mustard has 81% more potassium than chia seed - chia seed has 407mg of potassium per 100 grams and dijon mustard has 738mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than dijon mustard per 100 grams.
| Chia Seeds | Dijon Mustard | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 3.792 G |
| Total | 17.83 G | 3.792 G |
omega 6s
Comparing omega-6 fatty acids, both chia seeds and dijon mustard contain significant amounts of linoleic acid.
| Chia Seeds | Dijon Mustard | |
|---|---|---|
| other omega 6 | ~ | 0.25 G |
| linoleic acid | 5.835 G | 5.921 G |
| Total | 5.835 G | 6.171 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 Dijon Mustard (Spices, mustard seed, ground) .
Chia Seeds g
()
|
Daily Values (%) |
Dijon 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 chia seeds or dijon mustard contain more calories in 100 grams?Both chia seeds and dijon mustard are high in calories. Dijon mustard has a little more calories ( 10%) than chia seed by weight - chia seed has 486 calories in 100g and dijon mustard has 508 calories.
Does chia seeds or dijon mustard have more carbohydrates?
By weight, chia seed is high in carbohydrates and dijon mustard has 30% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and dijon mustard has 28.1g of carbohydrates.
Does chia seeds or dijon mustard contain more calcium?
Both chia seeds and dijon mustard are high in calcium. Chia seed has 140% more calcium than dijon mustard - chia seed has 631mg of calcium in 100 grams and dijon mustard has 266mg of calcium.
Does chia seeds or dijon mustard contain more iron?
Both chia seeds and dijon mustard are high in iron. Dijon mustard has 20% more iron than chia seed - chia seed has 7.7mg of iron in 100 grams and dijon mustard has 9.2mg of iron.
Does chia seeds or dijon mustard contain more potassium?
Both chia seeds and dijon mustard are high in potassium. Dijon mustard has 80% more potassium than chia seed - chia seed has 407mg of potassium in 100 grams and dijon mustard has 738mg of potassium.