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.
Detailed nutritional comparison of yellow mustard and romaine lettuce 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: Yellow Mustard (Mustard, prepared, yellow) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.


Image of Yellow Mustard src
Image of Romaine Lettuce src

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 much lighter in carbs, much heavier in fat and similar to romaine lettuce for protein. Yellow mustard has a macronutrient ratio of 22:34:44 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Yellow Mustard Romaine Lettuce
Protein 22% 23%
Carbohydrates 34% 64%
Fat 44% 13%
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 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 Yellow Mustard or Romaine Lettuce .

Note: The specific food items compared are: Yellow Mustard (Mustard, prepared, yellow) and Romaine Lettuce (Lettuce, cos or romaine, raw) .

Yellow Mustard g

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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.