Whole Wheat Bread vs. Yellow Mustard

Nutrition comparison of Whole Wheat Bread and Yellow Mustard


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

We compared the nutritional contents of whole wheat bread versus yellow mustard (100g each) below using 2020 USDA and NIH data[1].

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

  • Both whole wheat bread and yellow mustard are high in calcium and dietary fiber.
  • Whole wheat bread has more niacin, Vitamin B6 and folate.
  • Whole wheat bread is a great source of iron and potassium.
  • Whole wheat bread is an excellent source of protein.
  • Yellow mustard has 5.9 times less sugar than whole wheat bread.
Detailed nutritional comparison of whole wheat bread 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Yellow Mustard (Mustard, prepared, yellow) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Bread src
Image of Yellow Mustard src

Calories and Carbs

calories

Whole wheat bread is high in calories and yellow mustard has 77% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and yellow mustard has 60 calories.

Whole Wheat Bread Yellow Mustard
Protein 20% 21%
Carbohydrates 65% 32%
Fat 14% 47%
Alcohol ~ ~

carbohydrates

Whole wheat bread is high in carbohydrates and yellow mustard has 87% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and yellow mustard has 5.8g of carbohydrates.

dietary fiber

Both whole wheat bread and yellow mustard are high in dietary fiber. Whole wheat bread has 85% more dietary fiber than yellow mustard - whole wheat bread has 7.4g of dietary fiber per 100 grams and yellow mustard has 4g of dietary fiber.

sugar

Yellow mustard has 5.9 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and yellow mustard has 0.92g of sugar.

Protein

protein

Whole wheat bread is an excellent source of protein and it has 257% more protein than yellow mustard - whole wheat bread has 13.4g of protein per 100 grams and yellow mustard has 3.7g of protein.

Fat

saturated fat

Both whole wheat bread and yellow mustard are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.

trans fat

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

Vitamins

Vitamin C

Whole wheat bread and yellow mustard contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and yellow mustard has 0.3mg of Vitamin C.

Vitamin A

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

Vitamin E

Whole wheat bread and yellow mustard contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and yellow mustard has 0.36mg of Vitamin E.

Vitamin K

Whole wheat bread and yellow mustard contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and yellow mustard has 1.4ug of Vitamin K.

The B Vitamins

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

Whole Wheat Bread Yellow Mustard
Thiamin 0.279 MG 0.177 MG
Riboflavin 0.131 MG 0.07 MG
Niacin 4.042 MG 0.565 MG
Pantothenic acid 0.336 MG 0.254 MG
Vitamin B6 0.263 MG 0.07 MG
Folate 75 UG 7 UG

Minerals

calcium

Both whole wheat bread and yellow mustard are high in calcium. Whole wheat bread has 63% more calcium than yellow mustard - whole wheat bread has 103mg of calcium per 100 grams and yellow mustard has 63mg of calcium.

iron

Whole wheat bread is a great source of iron and it has 55% more iron than yellow mustard - whole wheat bread has 2.5mg of iron per 100 grams and yellow mustard has 1.6mg of iron.

potassium

Whole wheat bread is a great source of potassium and it has 51% more potassium than yellow mustard - whole wheat bread has 230mg 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 whole wheat bread and yellow mustard contain significant amounts of lutein + zeaxanthin.

Whole Wheat Bread Yellow Mustard
beta-carotene 1 UG 51 UG
lutein + zeaxanthin 94 UG 113 UG
alpha-carotene ~ 1 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both whole wheat bread and yellow mustard contain significant amounts of alpha linoleic acid (ALA).

Whole Wheat Bread Yellow Mustard
alpha linoleic acid 0.205 G 0.374 G
Total 0.205 G 0.374 G

omega 6s

Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than yellow mustard per 100 grams.

Whole Wheat Bread Yellow Mustard
other omega 6 ~ 0.01 G
linoleic acid 1.667 G 0.363 G
Total 1.667 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Yellow Mustard (Mustard, prepared, yellow) .

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FAQ

Does whole wheat bread or yellow mustard contain more calories in 100 grams?
Whole wheat bread is high in calories and yellow mustard has 80% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and yellow mustard has 60 calories.

Does whole wheat bread or yellow mustard have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and yellow mustard has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and yellow mustard has 5.8g of carbohydrates.

Does whole wheat bread or yellow mustard contain more calcium?
Both whole wheat bread and yellow mustard are high in calcium. Whole wheat bread has 60% more calcium than yellow mustard - whole wheat bread has 103mg of calcium in 100 grams and yellow mustard has 63mg of calcium.

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