Flaxseeds vs. Hedge Mustard Seeds

Nutrition comparison of Flaxseeds and Hedge Mustard Seeds


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

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

For a quick recap of significant nutrients and differences in flaxseeds and hedge mustard seeds:

  • Both hedge mustard seeds and flaxseeds are high in calcium, calories, potassium and protein.
  • Flaxseed has more thiamin, however, hedge mustard seed contains more riboflavin and niacin.
  • Flaxseed is an excellent source of dietary fiber and iron.
  • Hedge mustard seed has 75% less saturated fat than flaxseed.
  • Hedge mustard seed is an excellent source of Vitamin C.
Detailed nutritional comparison of flaxseeds and hedge mustard seeds 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: Flaxseeds (Seeds, flaxseed) and Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) . Have a correction or suggestions? Shoot us an email.


Image of Flaxseeds src
Image of Hedge Mustard Seeds src

Calories and Carbs

calories

Both hedge mustard seeds and flaxseeds are high in calories. Flaxseed has 68% more calories than hedge mustard seed - hedge mustard seed has 318 calories per 100 grams and flaxseed has 534 calories.

For macronutrient ratios, flaxseeds is much lighter in carbs, much heavier in fat and similar to hedge mustard seeds for protein. Flaxseeds has a macronutrient ratio of 13:20:67 and for hedge mustard seeds, 15:72:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Flaxseeds Hedge Mustard Seeds
Protein 13% 15%
Carbohydrates 20% 72%
Fat 67% 13%
Alcohol ~ ~

carbohydrates

Hedge mustard seed is high in carbohydrates and flaxseed has 50% less carbohydrates than hedge mustard seed - hedge mustard seed has 58.3g of total carbs per 100 grams and flaxseed has 28.9g of carbohydrates.

dietary fiber

Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than hedge mustard seed - flaxseed has 27.3g of dietary fiber per 100 grams and hedge mustard seed does not contain significant amounts.

sugar

Hedge mustard seed has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and hedge mustard seed does not contain significant amounts.

Protein

protein

Both hedge mustard seeds and flaxseeds are high in protein. Flaxseed has 51% more protein than hedge mustard seed - hedge mustard seed has 12.1g of protein per 100 grams and flaxseed has 18.3g of protein.

Fat

saturated fat

Hedge mustard seed has 75% less saturated fat than flaxseed - hedge mustard seed has 0.9g of saturated fat per 100 grams and flaxseed has 3.7g of saturated fat.

Vitamins

Vitamin C

Hedge mustard seed is an excellent source of Vitamin C and it has 50 times more Vitamin C than flaxseed - hedge mustard seed has 30.7mg of Vitamin C per 100 grams and flaxseed has 0.6mg of Vitamin C.

Vitamin A

Hedge mustard seeds and flaxseeds contain similar amounts of Vitamin A - hedge mustard seed has 3ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.

Vitamin E

Flaxseeds and hedge mustard seeds contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and hedge mustard seed does not contain significant amounts.

Vitamin K

Flaxseeds and hedge mustard seeds contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and hedge mustard seed does not contain significant amounts.

The B Vitamins

Flaxseed has more thiamin, however, hedge mustard seed contains more riboflavin and niacin. Both flaxseeds and hedge mustard seeds contain significant amounts of pantothenic acid, Vitamin B6 and folate.

Flaxseeds Hedge Mustard Seeds
Thiamin 1.644 MG 0.191 MG
Riboflavin 0.161 MG 0.423 MG
Niacin 3.08 MG 16.825 MG
Pantothenic acid 0.985 MG 0.997 MG
Vitamin B6 0.473 MG 0.778 MG
Folate 87 UG 95 UG

Minerals

calcium

Both hedge mustard seeds and flaxseeds are high in calcium. Hedge mustard seed has 540% more calcium than flaxseed - hedge mustard seed has 1633mg of calcium per 100 grams and flaxseed has 255mg of calcium.

iron

Flaxseed is an excellent source of iron and it has 51 times more iron than hedge mustard seed - hedge mustard seed has 0.11mg of iron per 100 grams and flaxseed has 5.7mg of iron.

potassium

Both hedge mustard seeds and flaxseeds are high in potassium. Hedge mustard seed has 162% more potassium than flaxseed - hedge mustard seed has 2130mg of potassium per 100 grams and flaxseed has 813mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than hedge mustard seed per 100 grams.

Flaxseeds Hedge Mustard Seeds
alpha linoleic acid 22.813 G 1.451 G
Total 22.813 G 1.451 G

omega 6s

Comparing omega-6 fatty acids, flaxseed has more linoleic acid than hedge mustard seed per 100 grams.

Flaxseeds Hedge Mustard Seeds
other omega 6 0.007 G ~
linoleic acid 5.903 G 0.572 G
Total 5.91 G 0.572 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Flaxseeds or Hedge Mustard Seeds .

Note: The specific food items compared are: Flaxseeds (Seeds, flaxseed) and Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) .

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FAQ

Does hedge mustard seeds or flaxseeds contain more calories in 100 grams?
Both hedge mustard seeds and flaxseeds are high in calories. Flaxseed has 70% more calories than hedge mustard seed - hedge mustard seed has 318 calories in 100g and flaxseed has 534 calories.

Does hedge mustard seeds or flaxseeds have more carbohydrates?
By weight, hedge mustard seed is high in carbohydrates and flaxseed has 50% fewer carbohydrates than hedge mustard seed - hedge mustard seed has 58.3g of carbs for 100g and flaxseed has 28.9g of carbohydrates.

Does hedge mustard seeds or flaxseeds contain more calcium?
Both hedge mustard seeds and flaxseeds are high in calcium. Hedge mustard seed has 540% more calcium than flaxseed - hedge mustard seed has 1633mg of calcium in 100 grams and flaxseed has 255mg of calcium.

Does hedge mustard seeds or flaxseeds contain more iron?
Flaxseed is an abundant source of iron and it has 51 times more iron than hedge mustard seed - hedge mustard seed has 0.11mg of iron in 100 grams and flaxseed has 5.7mg of iron.

Does hedge mustard seeds or flaxseeds contain more potassium?
Both hedge mustard seeds and flaxseeds are high in potassium. Hedge mustard seed has 160% more potassium than flaxseed - hedge mustard seed has 2130mg of potassium in 100 grams and flaxseed has 813mg of potassium.