Soy Flour vs. Yellow Mustard
Nutrition comparison of Soy 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
soy flour
versus
yellow mustard
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy flour and yellow mustard:
- Both yellow mustard and soy flour are high in calcium and dietary fiber.
- Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Soy flour is an excellent source of iron, potassium and protein.
- Yellow mustard has 5 times less saturated fat than soy flour.
- Yellow mustard has 9.1 times less sugar than soy flour.
USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) and Yellow Mustard (Mustard, prepared, yellow) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy flour is high in calories and yellow mustard has 84% less calories than soy flour - yellow mustard has 60 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, soy flour is much heavier in protein, much lighter in fat and similar to yellow mustard for carbs. Soy flour has a macronutrient ratio of 50:31:20 and for yellow mustard, 21:32:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Flour | Yellow Mustard | |
|---|---|---|
| Protein | 50% | 21% |
| Carbohydrates | 31% | 32% |
| Fat | 20% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and yellow mustard has 81% less carbohydrates than soy flour - yellow mustard has 5.8g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
The carbs in yellow mustard are made of 72% dietary fiber, 17% sugar and 12% starch, whereas the carbs in soy flour comprise of 52% dietary fiber, 31% sugar and 17% starch.
dietary fiber
Both yellow mustard and soy flour are high in dietary fiber. Soy flour has 300% more dietary fiber than yellow mustard - yellow mustard has 4g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
sugar
Yellow mustard has 9.1 times less sugar than soy flour - yellow mustard has 0.92g of sugar per 100 grams and soy flour has 9.3g of sugar.
Protein
protein
Soy flour is an excellent source of protein and it has 12 times more protein than yellow mustard - yellow mustard has 3.7g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Yellow mustard has 5 times less saturated fat than soy flour - yellow mustard has 0.21g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
trans fat
Both yellow mustard and soy flour are low in trans fat - yellow mustard has 0.01g of trans fat per 100 grams and soy flour does not contain significant amounts.
Vitamins
Vitamin C
Yellow mustard and soy flour contain similar amounts of Vitamin C - yellow mustard has 0.3mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Vitamin A
Yellow mustard and soy flour contain similar amounts of Vitamin A - yellow mustard has 5ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.
Vitamin E
Yellow mustard and soy flour contain similar amounts of Vitamin E - yellow mustard has 0.36mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Yellow mustard and soy flour contain similar amounts of Vitamin K - yellow mustard has 1.4ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.
The B Vitamins
Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Soy Flour | Yellow Mustard | |
|---|---|---|
| Thiamin | 1.088 MG | 0.177 MG |
| Riboflavin | 0.28 MG | 0.07 MG |
| Niacin | 2.95 MG | 0.565 MG |
| Pantothenic acid | 1.55 MG | 0.254 MG |
| Vitamin B6 | 1.05 MG | 0.07 MG |
| Folate | 289 UG | 7 UG |
Minerals
calcium
Both yellow mustard and soy flour are high in calcium. Soy flour has 352% more calcium than yellow mustard - yellow mustard has 63mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Soy flour is an excellent source of iron and it has 409% more iron than yellow mustard - yellow mustard has 1.6mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Soy flour is an excellent source of potassium and it has 12 times more potassium than yellow mustard - yellow mustard has 152mg of potassium per 100 grams and soy flour has 2090mg 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,
| Soy Flour | Yellow Mustard | |
|---|---|---|
| beta-carotene | 24 UG | 51 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 113 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both soy flour and yellow mustard contain significant amounts of alpha linoleic acid (ALA).
| Soy Flour | Yellow Mustard | |
|---|---|---|
| alpha linoleic acid | 0.555 G | 0.374 G |
| Total | 0.555 G | 0.374 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than yellow mustard per 100 grams.
| Soy Flour | Yellow Mustard | |
|---|---|---|
| other omega 6 | ~ | 0.01 G |
| linoleic acid | 3.66 G | 0.363 G |
| Total | 3.66 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: Soy Flour (Soy flour, low-fat) and Yellow Mustard (Mustard, prepared, yellow) .
Soy 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 yellow mustard or soy flour contain more calories in 100 grams?Soy flour is high in calories and yellow mustard has 80% less calories than soy flour - yellow mustard has 60 calories in 100g and soy flour has 372 calories.
Is yellow mustard or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 12 times more protein than yellow mustard - yellow mustard has 3.7g of protein per 100 grams and soy flour has 49.8g of protein.
Does yellow mustard or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and yellow mustard has 80% fewer carbohydrates than soy flour - yellow mustard has 5.8g of carbs for 100g and soy flour has 30.6g of carbohydrates. the carbs in yellow mustard are made of 70% dietary fiber, 20% sugar and 10% starch, whereas the carbs in soy flour comprise of 50% dietary fiber, 30% sugar and 20% starch.
Does yellow mustard or soy flour contain more calcium?
Both yellow mustard and soy flour are high in calcium. Soy flour has 350% more calcium than yellow mustard - yellow mustard has 63mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does yellow mustard or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 410% more iron than yellow mustard - yellow mustard has 1.6mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does yellow mustard or soy flour contain more potassium?
Soy flour is a rich source of potassium and it has 12 times more potassium than yellow mustard - yellow mustard has 152mg of potassium in 100 grams and soy flour has 2090mg of potassium.