Flaxseeds vs. Dijon Mustard
Nutrition comparison of Flaxseeds and Dijon Mustard
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
dijon mustard
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and dijon mustard:
- Both flaxseeds and dijon mustard are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Flaxseed has 3.3 times less sugar than dijon mustard.
- Flaxseed has more thiamin.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Dijon Mustard (Spices, mustard seed, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and dijon mustard are high in calories. Flaxseed has a little more calories (5%) than dijon mustard by weight - flaxseed has 534 calories per 100 grams and dijon mustard has 508 calories.
For macronutrient ratios, flaxseeds is lighter in protein, heavier in fat and similar to dijon mustard for carbs. Flaxseeds has a macronutrient ratio of 13:21:66 and for dijon mustard, 19:22:59 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Dijon Mustard | |
|---|---|---|
| Protein | 13% | 19% |
| Carbohydrates | 21% | 22% |
| Fat | 66% | 59% |
| Alcohol | ~ | ~ |
carbohydrates
Flaxseeds and dijon mustard contain similar amounts of carbs - flaxseed has 28.9g of total carbs per 100 grams and dijon mustard has 28.1g of carbohydrates.
dietary fiber
Both flaxseeds and dijon mustard are high in dietary fiber. Flaxseed has 124% more dietary fiber than dijon mustard - flaxseed has 27.3g of dietary fiber per 100 grams and dijon mustard has 12.2g of dietary fiber.
sugar
Flaxseed has 3.3 times less sugar than dijon mustard - flaxseed has 1.6g of sugar per 100 grams and dijon mustard has 6.8g of sugar.
Protein
protein
Both flaxseeds and dijon mustard are high in protein. Dijon mustard has 43% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and dijon mustard has 26.1g of protein.
Fat
saturated fat
Dijon mustard has 46% less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and dijon mustard has 2g of saturated fat.
Vitamins
Vitamin C
Dijon mustard has 10 times more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and dijon mustard has 7.1mg of Vitamin C.
Vitamin A
Dijon mustard and flaxseeds contain similar amounts of Vitamin A - dijon mustard has 2ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Dijon mustard has 15 times more Vitamin E than flaxseed - flaxseed has 0.31mg of Vitamin E per 100 grams and dijon mustard has 5.1mg of Vitamin E.
Vitamin K
Flaxseeds and dijon mustard contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and dijon mustard has 5.4ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin. Both flaxseeds and dijon mustard contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Flaxseeds | Dijon Mustard | |
|---|---|---|
| Thiamin | 1.644 MG | 0.805 MG |
| Riboflavin | 0.161 MG | 0.261 MG |
| Niacin | 3.08 MG | 4.733 MG |
| Pantothenic acid | 0.985 MG | 0.81 MG |
| Vitamin B6 | 0.473 MG | 0.397 MG |
| Folate | 87 UG | 162 UG |
Minerals
calcium
Both flaxseeds and dijon mustard are high in calcium. Dijon mustard has a little more calcium (4%) than flaxseed by weight - flaxseed has 255mg of calcium per 100 grams and dijon mustard has 266mg of calcium.
iron
Both flaxseeds and dijon mustard are high in iron. Dijon mustard has 61% more iron than flaxseed - flaxseed has 5.7mg of iron per 100 grams and dijon mustard has 9.2mg of iron.
potassium
Both flaxseeds and dijon mustard are high in potassium. Flaxseed has a little more potassium (10%) than dijon mustard by weight - flaxseed has 813mg 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, both flaxseeds and dijon mustard contain significant amounts of lutein + zeaxanthin.
| Flaxseeds | Dijon Mustard | |
|---|---|---|
| lutein + zeaxanthin | 651 UG | 568 UG |
| beta-carotene | ~ | 18 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than dijon mustard per 100 grams.
| Flaxseeds | Dijon Mustard | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 3.792 G |
| Total | 22.813 G | 3.792 G |
omega 6s
Comparing omega-6 fatty acids, both flaxseeds and dijon mustard contain significant amounts of linoleic acid.
| Flaxseeds | Dijon Mustard | |
|---|---|---|
| other omega 6 | 0.007 G | 0.25 G |
| linoleic acid | 5.903 G | 5.921 G |
| Total | 5.91 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: Flaxseeds (Seeds, flaxseed) and Dijon Mustard (Spices, mustard seed, ground) .
Flaxseeds g
()
|
Daily Values (%) |
Dijon Mustard g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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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 % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
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% |
|
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 % |
|
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 flaxseeds or dijon mustard contain more calories in 100 grams?Both flaxseeds and dijon mustard are high in calories. Flaxseed has a little more calories ( 10%) than dijon mustard by weight - flaxseed has 534 calories in 100g and dijon mustard has 508 calories.
Does flaxseeds or dijon mustard contain more calcium?
Both flaxseeds and dijon mustard are high in calcium. Dijon mustard has a little more calcium ( 0%) than flaxseed by weight - flaxseed has 255mg of calcium in 100 grams and dijon mustard has 266mg of calcium.
Does flaxseeds or dijon mustard contain more iron?
Both flaxseeds and dijon mustard are high in iron. Dijon mustard has 60% more iron than flaxseed - flaxseed has 5.7mg of iron in 100 grams and dijon mustard has 9.2mg of iron.
Does flaxseeds or dijon mustard contain more potassium?
Both flaxseeds and dijon mustard are high in potassium. Flaxseed has a little more potassium ( 10%) than dijon mustard by weight - flaxseed has 813mg of potassium in 100 grams and dijon mustard has 738mg of potassium.