Yellow Mustard vs. Romaine Lettuce
Nutrition comparison of Yellow Mustard and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yellow mustard
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yellow mustard and romaine lettuce:
- Both romaine lettuce and yellow mustard are high in dietary fiber.
- Romaine lettuce has 72% less calories than yellow mustard.
- Romaine lettuce is a great source of Vitamin K and potassium.
- Romaine lettuce is an excellent source of Vitamin A.
- Yellow mustard has more thiamin, however, romaine lettuce contains more folate.
- Yellow mustard is an excellent source of calcium.
USDA sources for nutritional information: Yellow Mustard (Mustard, prepared, yellow) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce has 72% less calories than yellow mustard - romaine lettuce has 17 calories per 100 grams and yellow mustard has 60 calories.
For macronutrient ratios, yellow mustard is lighter in protein, much lighter in carbs and much heavier in fat compared to romaine lettuce per calorie. Yellow mustard has a macronutrient ratio of 21:32:47 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yellow Mustard | Romaine Lettuce | |
|---|---|---|
| Protein | 21% | 26% |
| Carbohydrates | 32% | 65% |
| Fat | 47% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce and yellow mustard contain similar amounts of carbs - romaine lettuce has 3.3g of total carbs per 100 grams and yellow mustard has 5.8g of carbohydrates.
The carbs in romaine lettuce are made of 64% dietary fiber and 36% sugar, whereas the carbs in yellow mustard comprise of 72% dietary fiber, 17% sugar and 12% starch.
dietary fiber
Both romaine lettuce and yellow mustard are high in dietary fiber. Yellow mustard has 90% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and yellow mustard has 4g of dietary fiber.
sugar
Romaine lettuce and yellow mustard contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and yellow mustard has 0.92g of sugar.
Protein
protein
Yellow mustard has 204% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and yellow mustard has 3.7g of protein.
Fat
saturated fat
Both romaine lettuce and yellow mustard are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.
trans fat
Both yellow mustard and romaine lettuce are low in trans fat - yellow mustard has 0.01g of trans fat per 100 grams and romaine lettuce does not contain significant amounts.
Vitamins
Vitamin C
Romaine lettuce has 12 times more Vitamin C than yellow mustard - romaine lettuce has 4mg of Vitamin C per 100 grams and yellow mustard has 0.3mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 86 times more Vitamin A than yellow mustard - romaine lettuce has 436ug of Vitamin A per 100 grams and yellow mustard has 5ug of Vitamin A.
Vitamin E
Romaine lettuce and yellow mustard contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and yellow mustard has 0.36mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 72 times more Vitamin K than yellow mustard - romaine lettuce has 102.5ug of Vitamin K per 100 grams and yellow mustard has 1.4ug of Vitamin K.
The B Vitamins
Yellow mustard has more thiamin, however, romaine lettuce contains more folate. Both yellow mustard and romaine lettuce contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Yellow Mustard | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.177 MG | 0.072 MG |
| Riboflavin | 0.07 MG | 0.067 MG |
| Niacin | 0.565 MG | 0.313 MG |
| Pantothenic acid | 0.254 MG | 0.142 MG |
| Vitamin B6 | 0.07 MG | 0.074 MG |
| Folate | 7 UG | 136 UG |
Minerals
calcium
Yellow mustard is an excellent source of calcium and it has 91% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and yellow mustard has 63mg of calcium.
iron
Yellow mustard has 66% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and yellow mustard has 1.6mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 63% more potassium than yellow mustard - romaine lettuce has 247mg 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,
| Yellow Mustard | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 51 UG | 5226 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 113 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yellow mustard has more alpha linoleic acid (ALA) than romaine lettuce per 100 grams.
| Yellow Mustard | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.374 G | 0.113 G |
| Total | 0.374 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, yellow mustard has more linoleic acid than romaine lettuce per 100 grams.
| Yellow Mustard | Romaine Lettuce | |
|---|---|---|
| other omega 6 | 0.01 G | ~ |
| linoleic acid | 0.363 G | 0.047 G |
| Total | 0.373 G | 0.047 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: Yellow Mustard (Mustard, prepared, yellow) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Yellow Mustard g
()
|
Daily Values (%) |
Romaine Lettuce 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 romaine lettuce or yellow mustard contain more calories in 100 grams?Romaine lettuce has 70% less calories than yellow mustard - romaine lettuce has 17 calories in 100g and yellow mustard has 60 calories.
Does romaine lettuce or yellow mustard have more carbohydrates?
By weight, romaine lettuce and yellow mustard contain similar amounts of carbs - romaine lettuce has 3.3g of carbs for 100g and yellow mustard has 5.8g of carbohydrates. the carbs in romaine lettuce are made of 60% dietary fiber and 40% sugar, whereas the carbs in yellow mustard comprise of 70% dietary fiber, 20% sugar and 10% starch.
Does romaine lettuce or yellow mustard contain more calcium?
Yellow mustard is a rich source of calcium and it has 90% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium in 100 grams and yellow mustard has 63mg of calcium.