Hedge Mustard Seeds vs. Squash

Nutrition comparison of Hedge Mustard Seeds and Cooked Squash

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

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

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

  • Both hedge mustard seeds and squash are high in Vitamin C, calcium and potassium.
  • Hedge mustard seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Hedge mustard seed is an excellent source of protein.
  • Squash is an excellent source of Vitamin A and dietary fiber.
Detailed nutritional comparison of hedge mustard seeds and squash 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: Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.

Image of Hedge Mustard Seeds src
Image of Squash src

Calories and Carbs

calories

Hedge mustard seed is high in calories and squash has 87% less calories than hedge mustard seed - hedge mustard seed has 318 calories per 100 grams and squash has 40 calories.

For macronutrient ratios, hedge mustard seeds is heavier in protein, lighter in carbs and heavier in fat compared to squash per calorie. Hedge mustard seeds has a macronutrient ratio of 15:72:13 and for squash, 8:90:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Hedge Mustard Seeds Squash
Protein 15% 8%
Carbohydrates 72% 90%
Fat 13% 2%
Alcohol ~ ~

carbohydrates

Hedge mustard seed is high in carbohydrates and squash has 82% less carbohydrates than hedge mustard seed - hedge mustard seed has 58.3g of total carbs per 100 grams and squash has 10.5g of carbohydrates.

dietary fiber

Squash is an excellent source of dietary fiber and it has more dietary fiber than hedge mustard seed - squash has 3.2g of dietary fiber per 100 grams and hedge mustard seed does not contain significant amounts.

sugar

Hedge mustard seed has less sugar than squash - squash has 2g of sugar per 100 grams and hedge mustard seed does not contain significant amounts.

Protein

protein

Hedge mustard seed is an excellent source of protein and it has 12 times more protein than squash - hedge mustard seed has 12.1g of protein per 100 grams and squash has 0.9g of protein.

Fat

saturated fat

Both hedge mustard seeds and squash are low in saturated fat - hedge mustard seed has 0.9g of saturated fat per 100 grams and squash has 0.02g of saturated fat.

Vitamins

Vitamin C

Both hedge mustard seeds and squash are high in Vitamin C. Hedge mustard seed has 103% more Vitamin C than squash - hedge mustard seed has 30.7mg of Vitamin C per 100 grams and squash has 15.1mg of Vitamin C.

Vitamin A

Squash is an excellent source of Vitamin A and it has 185 times more Vitamin A than hedge mustard seed - hedge mustard seed has 3ug of Vitamin A per 100 grams and squash has 558ug of Vitamin A.

Vitamin E

Squash has more Vitamin E than hedge mustard seed - squash has 1.3mg of Vitamin E per 100 grams and hedge mustard seed does not contain significant amounts.

Vitamin K

Squash and hedge mustard seeds contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and hedge mustard seed does not contain significant amounts.

The B Vitamins

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

Hedge Mustard Seeds Squash
Thiamin 0.191 MG 0.072 MG
Riboflavin 0.423 MG 0.017 MG
Niacin 16.825 MG 0.969 MG
Pantothenic acid 0.997 MG 0.359 MG
Vitamin B6 0.778 MG 0.124 MG
Folate 95 UG 19 UG

Minerals

calcium

Both hedge mustard seeds and squash are high in calcium. Hedge mustard seed has 38 times more calcium than squash - hedge mustard seed has 1633mg of calcium per 100 grams and squash has 41mg of calcium.

iron

Squash has 445% more iron than hedge mustard seed - hedge mustard seed has 0.11mg of iron per 100 grams and squash has 0.6mg of iron.

potassium

Both hedge mustard seeds and squash are high in potassium. Hedge mustard seed has 650% more potassium than squash - hedge mustard seed has 2130mg of potassium per 100 grams and squash has 284mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Hedge Mustard Seeds Squash
alpha linoleic acid 1.451 G 0.024 G
Total 1.451 G 0.024 G

omega 6s

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

Hedge Mustard Seeds Squash
linoleic acid 0.572 G 0.014 G
Total 0.572 G 0.014 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 Hedge Mustard Seeds or Squash .

Note: The specific food items compared are: Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) and Squash (Squash, winter, butternut, cooked, baked, without salt) .

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FAQ

Does hedge mustard seeds or squash contain more calories in 100 grams?
Hedge mustard seed is high in calories and squash has 90% less calories than hedge mustard seed - hedge mustard seed has 318 calories in 100g and squash has 40 calories.

Does hedge mustard seeds or squash have more carbohydrates?
By weight, hedge mustard seed is high in carbohydrates and squash has 80% fewer carbohydrates than hedge mustard seed - hedge mustard seed has 58.3g of carbs for 100g and squash has 10.5g of carbohydrates.

Does hedge mustard seeds or squash contain more calcium?
Both hedge mustard seeds and squash are high in calcium. Hedge mustard seed has 38 times more calcium than squash - hedge mustard seed has 1633mg of calcium in 100 grams and squash has 41mg of calcium.

Does hedge mustard seeds or squash contain more potassium?
Both hedge mustard seeds and squash are high in potassium. Hedge mustard seed has 650% more potassium than squash - hedge mustard seed has 2130mg of potassium in 100 grams and squash has 284mg of potassium.