Flour vs. Yellow Mustard
Nutrition comparison of Flour and Yellow Mustard
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
yellow mustard
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and yellow mustard:
- Both flour and yellow mustard are high in dietary fiber.
- Flour has more niacin and folate.
- Flour is a great source of protein.
- Yellow mustard is an excellent source of calcium.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Yellow Mustard (Mustard, prepared, yellow) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flour is high in calories and yellow mustard has 84% less calories than flour - flour has 364 calories per 100 grams and yellow mustard has 60 calories.
For macronutrient ratios, flour is lighter in protein, much heavier in carbs and much lighter in fat compared to yellow mustard per calorie. Flour has a macronutrient ratio of 12:86:2 and for yellow mustard, 22:34:44 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Yellow Mustard | |
|---|---|---|
| Protein | 12% | 22% |
| Carbohydrates | 86% | 34% |
| Fat | 2% | 44% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and yellow mustard has 92% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and yellow mustard has 5.8g of carbohydrates.
dietary fiber
Both flour and yellow mustard are high in dietary fiber. Yellow mustard has 48% more dietary fiber than flour - flour has 2.7g of dietary fiber per 100 grams and yellow mustard has 4g of dietary fiber.
sugar
Flour and yellow mustard contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and yellow mustard has 0.92g of sugar.
Protein
protein
Flour is a great source of protein and it has 176% more protein than yellow mustard - flour has 10.3g of protein per 100 grams and yellow mustard has 3.7g of protein.
Fat
saturated fat
Both flour and yellow mustard are low in saturated fat - flour has 0.16g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.
trans fat
Both yellow mustard and flour are low in trans fat - yellow mustard has 0.01g of trans fat per 100 grams and flour does not contain significant amounts.
Vitamins
Vitamin C
Yellow mustard and flour contain similar amounts of Vitamin C - yellow mustard has 0.3mg of Vitamin C per 100 grams and flour does not contain significant amounts.
Vitamin A
Yellow mustard and flour contain similar amounts of Vitamin A - yellow mustard has 5ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin E
Flour and yellow mustard contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and yellow mustard has 0.36mg of Vitamin E.
Vitamin K
Flour and yellow mustard contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and yellow mustard has 1.4ug of Vitamin K.
The B Vitamins
Flour has more niacin and folate. Both flour and yellow mustard contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Flour | Yellow Mustard | |
|---|---|---|
| Thiamin | 0.12 MG | 0.177 MG |
| Riboflavin | 0.04 MG | 0.07 MG |
| Niacin | 1.25 MG | 0.565 MG |
| Pantothenic acid | 0.438 MG | 0.254 MG |
| Vitamin B6 | 0.044 MG | 0.07 MG |
| Folate | 26 UG | 7 UG |
Minerals
calcium
Yellow mustard is an excellent source of calcium and it has 320% more calcium than flour - flour has 15mg of calcium per 100 grams and yellow mustard has 63mg of calcium.
iron
Yellow mustard has 38% more iron than flour - flour has 1.2mg of iron per 100 grams and yellow mustard has 1.6mg of iron.
potassium
Yellow mustard has 42% more potassium than flour - flour has 107mg of potassium per 100 grams and yellow mustard has 152mg 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,
| Flour | Yellow Mustard | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 113 UG |
| beta-carotene | ~ | 51 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yellow mustard has more alpha linoleic acid (ALA) than flour per 100 grams.
| Flour | Yellow Mustard | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.374 G |
| Total | 0.022 G | 0.374 G |
omega 6s
Comparing omega-6 fatty acids, both flour and yellow mustard contain significant amounts of linoleic acid.
| Flour | Yellow Mustard | |
|---|---|---|
| linoleic acid | 0.391 G | 0.363 G |
| other omega 6 | ~ | 0.01 G |
| Total | 0.391 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: Flour (Wheat flour, white, all-purpose, unenriched) and Yellow Mustard (Mustard, prepared, yellow) .
Flour 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 % |
|
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 flour or yellow mustard contain more calories in 100 grams?Flour is high in calories and yellow mustard has 80% less calories than flour - flour has 364 calories in 100g and yellow mustard has 60 calories.
Does flour or yellow mustard have more carbohydrates?
By weight, flour is high in carbohydrates and yellow mustard has 90% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and yellow mustard has 5.8g of carbohydrates.
Does flour or yellow mustard contain more calcium?
Yellow mustard is a rich source of calcium and it has 320% more calcium than flour - flour has 15mg of calcium in 100 grams and yellow mustard has 63mg of calcium.