Sunflower Seeds vs. Dijon Mustard

Nutrition comparison of Sunflower Seeds and Dijon Mustard


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

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

For a quick recap of significant nutrients and differences in sunflower seeds and dijon mustard:

  • Both sunflower seeds and dijon mustard are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Dijon mustard has more thiamin, however, sunflower seed contains more pantothenic acid.
  • Dijon mustard has signficantly more Vitamin E than sunflower seed.
Detailed nutritional comparison of sunflower seeds and dijon mustard 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: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Dijon Mustard (Spices, mustard seed, ground) . Have a correction or suggestions? Shoot us an email.


Image of Sunflower Seeds src
Image of Dijon Mustard src

Calories and Carbs

calories

Both sunflower seeds and dijon mustard are high in calories. Sunflower seed has 22% more calories than dijon mustard - sunflower seed has 619 calories per 100 grams and dijon mustard has 508 calories.

Sunflower Seeds Dijon Mustard
Protein 10% 19%
Carbohydrates 12% 22%
Fat 77% 59%
Alcohol ~ ~

carbohydrates

Sunflower seed has 27% less carbohydrates than dijon mustard - sunflower seed has 20.6g of total carbs per 100 grams and dijon mustard has 28.1g of carbohydrates.

dietary fiber

Both sunflower seeds and dijon mustard are high in dietary fiber. Dijon mustard has a little more dietary fiber (6%) than sunflower seed by weight - sunflower seed has 11.5g of dietary fiber per 100 grams and dijon mustard has 12.2g of dietary fiber.

sugar

Sunflower seed has less sugar than dijon mustard - dijon mustard has 6.8g of sugar per 100 grams and sunflower seed does not contain significant amounts.

Protein

protein

Both sunflower seeds and dijon mustard are high in protein. Dijon mustard has 52% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and dijon mustard has 26.1g of protein.

Fat

saturated fat

Sunflower seed is high in saturated fat and dijon mustard has 67% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and dijon mustard has 2g of saturated fat.

Vitamins

Vitamin C

Dijon mustard has 407% more Vitamin C than sunflower seed - sunflower seed has 1.4mg of Vitamin C per 100 grams and dijon mustard has 7.1mg of Vitamin C.

Vitamin A

Dijon mustard and sunflower seeds contain similar amounts of Vitamin A - dijon mustard has 2ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.

Vitamin E

Dijon mustard has signficantly more Vitamin E than sunflower seed - dijon mustard has 5.1mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.

Vitamin K

Dijon mustard has more Vitamin K than sunflower seed - dijon mustard has 5.4ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.

The B Vitamins

Dijon mustard has more thiamin, however, sunflower seed contains more pantothenic acid. Both sunflower seeds and dijon mustard contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.

Sunflower Seeds Dijon Mustard
Thiamin 0.325 MG 0.805 MG
Riboflavin 0.285 MG 0.261 MG
Niacin 4.198 MG 4.733 MG
Pantothenic acid 7.056 MG 0.81 MG
Vitamin B6 0.805 MG 0.397 MG
Folate 238 UG 162 UG

Minerals

calcium

Both sunflower seeds and dijon mustard are high in calcium. Dijon mustard has 367% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and dijon mustard has 266mg of calcium.

iron

Both sunflower seeds and dijon mustard are high in iron. Dijon mustard has 35% more iron than sunflower seed - sunflower seed has 6.8mg of iron per 100 grams and dijon mustard has 9.2mg of iron.

potassium

Both sunflower seeds and dijon mustard are high in potassium. Dijon mustard has 50% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and dijon mustard has 738mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Sunflower Seeds Dijon Mustard
alpha linoleic acid 0.079 G 3.792 G
Total 0.079 G 3.792 G

omega 6s

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

Sunflower Seeds Dijon Mustard
linoleic acid 37.39 G 5.921 G
other omega 6 ~ 0.25 G
Total 37.39 G 6.171 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: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Dijon Mustard (Spices, mustard seed, ground) .

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FAQ

Does sunflower seeds or dijon mustard contain more calories in 100 grams?
Both sunflower seeds and dijon mustard are high in calories. Sunflower seed has 20% more calories than dijon mustard - sunflower seed has 619 calories in 100g and dijon mustard has 508 calories.

Does sunflower seeds or dijon mustard contain more calcium?
Both sunflower seeds and dijon mustard are high in calcium. Dijon mustard has 370% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and dijon mustard has 266mg of calcium.

Does sunflower seeds or dijon mustard contain more iron?
Both sunflower seeds and dijon mustard are high in iron. Dijon mustard has 40% more iron than sunflower seed - sunflower seed has 6.8mg of iron in 100 grams and dijon mustard has 9.2mg of iron.

Does sunflower seeds or dijon mustard contain more potassium?
Both sunflower seeds and dijon mustard are high in potassium. Dijon mustard has 50% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and dijon mustard has 738mg of potassium.