Almonds vs. Yellow Mustard
Nutrition comparison of Almonds and Yellow Mustard
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
yellow mustard
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and yellow mustard:
- Both almonds and yellow mustard are high in calcium and dietary fiber.
- Almond has more riboflavin, niacin, Vitamin B6 and folate.
- Almond is an excellent source of Vitamin E, iron, potassium and protein.
- Yellow mustard has 73% less carbohydrates than almond.
- Yellow mustard has signficantly less saturated fat than almond.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Yellow Mustard (Mustard, prepared, yellow) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and yellow mustard has 90% less calories than almond - almond has 579 calories per 100 grams and yellow mustard has 60 calories.
For macronutrient ratios, almonds is lighter in protein, lighter in carbs and much heavier in fat compared to yellow mustard per calorie. Almonds has a macronutrient ratio of 14:14:73 and for yellow mustard, 21:32:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Yellow Mustard | |
|---|---|---|
| Protein | 14% | 21% |
| Carbohydrates | 14% | 32% |
| Fat | 73% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Yellow mustard has 73% less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and yellow mustard has 5.8g of carbohydrates.
dietary fiber
Both almonds and yellow mustard are high in dietary fiber. Almond has 213% more dietary fiber than yellow mustard - almond has 12.5g of dietary fiber per 100 grams and yellow mustard has 4g of dietary fiber.
sugar
Almonds and yellow mustard contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and yellow mustard has 0.92g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 466% more protein than yellow mustard - almond has 21.2g of protein per 100 grams and yellow mustard has 3.7g of protein.
Fat
saturated fat
Yellow mustard has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.
trans fat
Both almonds and yellow mustard are low in trans fat - almond has 0.02g of trans fat per 100 grams and yellow mustard has 0.01g of trans fat.
Vitamins
Vitamin C
Yellow mustard and almonds contain similar amounts of Vitamin C - yellow mustard has 0.3mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Yellow mustard and almonds contain similar amounts of Vitamin A - yellow mustard has 5ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 70 times more Vitamin E than yellow mustard - almond has 25.6mg of Vitamin E per 100 grams and yellow mustard has 0.36mg of Vitamin E.
Vitamin K
Yellow mustard and almonds contain similar amounts of Vitamin K - yellow mustard has 1.4ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin, niacin, Vitamin B6 and folate. Both almonds and yellow mustard contain significant amounts of thiamin and pantothenic acid.
| Almonds | Yellow Mustard | |
|---|---|---|
| Thiamin | 0.205 MG | 0.177 MG |
| Riboflavin | 1.138 MG | 0.07 MG |
| Niacin | 3.618 MG | 0.565 MG |
| Pantothenic acid | 0.471 MG | 0.254 MG |
| Vitamin B6 | 0.137 MG | 0.07 MG |
| Folate | 44 UG | 7 UG |
Minerals
calcium
Both almonds and yellow mustard are high in calcium. Almond has 327% more calcium than yellow mustard - almond has 269mg of calcium per 100 grams and yellow mustard has 63mg of calcium.
iron
Almond is an excellent source of iron and it has 130% more iron than yellow mustard - almond has 3.7mg of iron per 100 grams and yellow mustard has 1.6mg of iron.
potassium
Almond is an excellent source of potassium and it has 382% more potassium than yellow mustard - almond has 733mg 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,
| Almonds | Yellow Mustard | |
|---|---|---|
| beta-carotene | 1 UG | 51 UG |
| lutein + zeaxanthin | 1 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 almond per 100 grams.
| Almonds | Yellow Mustard | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.374 G |
| Total | 0.003 G | 0.374 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than yellow mustard per 100 grams.
| Almonds | Yellow Mustard | |
|---|---|---|
| other omega 6 | 0.002 G | 0.01 G |
| linoleic acid | 12.324 G | 0.363 G |
| Total | 12.326 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: Almonds (Nuts, almonds) and Yellow Mustard (Mustard, prepared, yellow) .
Almonds 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
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 % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 almonds or yellow mustard contain more calories in 100 grams?Almond is high in calories and yellow mustard has 90% less calories than almond - almond has 579 calories in 100g and yellow mustard has 60 calories.
Does almonds or yellow mustard have more carbohydrates?
By weight, yellow mustard has 70% fewer carbohydrates than almond - almond has 21.6g of carbs for 100g and yellow mustard has 5.8g of carbohydrates.
Does almonds or yellow mustard contain more calcium?
Both almonds and yellow mustard are high in calcium. Almond has 330% more calcium than yellow mustard - almond has 269mg of calcium in 100 grams and yellow mustard has 63mg of calcium.
Does almonds or yellow mustard contain more iron?
Almond is an abundant source of iron and it has 130% more iron than yellow mustard - almond has 3.7mg of iron in 100 grams and yellow mustard has 1.6mg of iron.
Does almonds or yellow mustard contain more potassium?
Almond is a rich source of potassium and it has 380% more potassium than yellow mustard - almond has 733mg of potassium in 100 grams and yellow mustard has 152mg of potassium.