Wheat Flour vs. Yellow Mustard

Nutrition comparison of Wheat 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 wheat flour versus yellow mustard (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in wheat flour and yellow mustard:

  • Both wheat flour and yellow mustard are high in dietary fiber.
  • Wheat flour has more thiamin, riboflavin, niacin and folate.
  • Wheat flour is a great source of protein.
  • Wheat flour is an excellent source of iron.
  • Yellow mustard is an excellent source of calcium.
Detailed nutritional comparison of wheat flour and yellow 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: Wheat Flour (Wheat flour, white, bread, enriched) and Yellow Mustard (Mustard, prepared, yellow) . Have a correction or suggestions? Shoot us an email.


Image of Wheat Flour src
Image of Yellow Mustard src

Calories and Carbs

calories

Wheat flour is high in calories and yellow mustard has 83% less calories than wheat flour - wheat flour has 361 calories per 100 grams and yellow mustard has 60 calories.

For macronutrient ratios, wheat flour is lighter in protein, much heavier in carbs and much lighter in fat compared to yellow mustard per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for yellow mustard, 22:34:44 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour Yellow Mustard
Protein 14% 22%
Carbohydrates 82% 34%
Fat 4% 44%
Alcohol ~ ~

carbohydrates

Wheat flour is high in carbohydrates and yellow mustard has 92% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and yellow mustard has 5.8g of carbohydrates.

dietary fiber

Both wheat flour and yellow mustard are high in dietary fiber. Yellow mustard has 67% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and yellow mustard has 4g of dietary fiber.

sugar

Wheat flour and yellow mustard contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and yellow mustard has 0.92g of sugar.

Protein

protein

Wheat flour is a great source of protein and it has 220% more protein than yellow mustard - wheat flour has 12g of protein per 100 grams and yellow mustard has 3.7g of protein.

Fat

saturated fat

Both wheat flour and yellow mustard are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.

trans fat

Both yellow mustard and wheat flour are low in trans fat - yellow mustard has 0.01g of trans fat per 100 grams and wheat flour does not contain significant amounts.

Vitamins

Vitamin C

Yellow mustard and wheat flour contain similar amounts of Vitamin C - yellow mustard has 0.3mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.

Vitamin A

Yellow mustard and wheat flour contain similar amounts of Vitamin A - yellow mustard has 5ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.

Vitamin E

Wheat flour and yellow mustard contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and yellow mustard has 0.36mg of Vitamin E.

Vitamin K

Wheat flour and yellow mustard contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and yellow mustard has 1.4ug of Vitamin K.

The B Vitamins

Wheat flour has more thiamin, riboflavin, niacin and folate. Both wheat flour and yellow mustard contain significant amounts of pantothenic acid and Vitamin B6.

Wheat Flour Yellow Mustard
Thiamin 0.812 MG 0.177 MG
Riboflavin 0.512 MG 0.07 MG
Niacin 7.554 MG 0.565 MG
Pantothenic acid 0.438 MG 0.254 MG
Vitamin B6 0.037 MG 0.07 MG
Folate 183 UG 7 UG

Minerals

calcium

Yellow mustard is an excellent source of calcium and it has 320% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and yellow mustard has 63mg of calcium.

iron

Wheat flour is an excellent source of iron and it has 174% more iron than yellow mustard - wheat flour has 4.4mg of iron per 100 grams and yellow mustard has 1.6mg of iron.

potassium

Yellow mustard has 52% more potassium than wheat flour - wheat flour has 100mg 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, both wheat flour and yellow mustard contain significant amounts of lutein + zeaxanthin.

Wheat Flour Yellow Mustard
beta-carotene 1 UG 51 UG
lutein + zeaxanthin 79 UG 113 UG
alpha-carotene ~ 1 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, yellow mustard has more alpha linoleic acid (ALA) than wheat flour per 100 grams.

Wheat Flour Yellow Mustard
alpha linoleic acid 0.043 G 0.374 G
Total 0.043 G 0.374 G

omega 6s

Comparing omega-6 fatty acids, both wheat flour and yellow mustard contain significant amounts of linoleic acid.

Wheat Flour Yellow Mustard
linoleic acid 0.685 G 0.363 G
other omega 6 ~ 0.01 G
Total 0.685 G 0.373 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 Wheat Flour or Yellow Mustard .

Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Yellow Mustard (Mustard, prepared, yellow) .

Wheat Flour g

()
Daily Values (%)

Yellow Mustard g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does wheat flour or yellow mustard contain more calories in 100 grams?
Wheat flour is high in calories and yellow mustard has 80% less calories than wheat flour - wheat flour has 361 calories in 100g and yellow mustard has 60 calories.

Does wheat flour or yellow mustard have more carbohydrates?
By weight, wheat flour is high in carbohydrates and yellow mustard has 90% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and yellow mustard has 5.8g of carbohydrates.

Does wheat flour or yellow mustard contain more calcium?
Yellow mustard is a rich source of calcium and it has 320% more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and yellow mustard has 63mg of calcium.

Does wheat flour or yellow mustard contain more iron?
Wheat flour is an abundant source of iron and it has 170% more iron than yellow mustard - wheat flour has 4.4mg of iron in 100 grams and yellow mustard has 1.6mg of iron.

Compare Food