Yellow Mustard vs. Broccoli

Nutrition comparison of Yellow Mustard and Broccoli

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

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

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

  • Both broccoli and yellow mustard are high in calcium and dietary fiber.
  • Broccoli is a great source of Vitamin K.
  • Broccoli is an excellent source of Vitamin C and potassium.
  • Yellow mustard has more thiamin, however, broccoli contains more pantothenic acid, Vitamin B6 and folate.
Detailed nutritional comparison of yellow mustard and broccoli 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: Yellow Mustard (Mustard, prepared, yellow) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.

Image of Yellow Mustard src
Image of Broccoli src

Calories and Carbs

calories

Broccoli has 43% less calories than yellow mustard - broccoli has 34 calories per 100 grams and yellow mustard has 60 calories.

For macronutrient ratios, yellow mustard is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Yellow mustard has a macronutrient ratio of 22:34:44 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Yellow Mustard Broccoli
Protein 22% 27%
Carbohydrates 34% 64%
Fat 44% 9%
Alcohol ~ ~

carbohydrates

Broccoli and yellow mustard contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and yellow mustard has 5.8g of carbohydrates.

dietary fiber

Both broccoli and yellow mustard are high in dietary fiber. Yellow mustard has 54% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and yellow mustard has 4g of dietary fiber.

sugar

Broccoli and yellow mustard contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and yellow mustard has 0.92g of sugar.

Protein

protein

Broccoli and yellow mustard contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and yellow mustard has 3.7g of protein.

Fat

saturated fat

Both broccoli and yellow mustard are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.

trans fat

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

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has 296 times more Vitamin C than yellow mustard - broccoli has 89.2mg of Vitamin C per 100 grams and yellow mustard has 0.3mg of Vitamin C.

Vitamin A

Broccoli has 520% more Vitamin A than yellow mustard - broccoli has 31ug of Vitamin A per 100 grams and yellow mustard has 5ug of Vitamin A.

Vitamin E

Broccoli and yellow mustard contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and yellow mustard has 0.36mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 71 times more Vitamin K than yellow mustard - broccoli has 101.6ug of Vitamin K per 100 grams and yellow mustard has 1.4ug of Vitamin K.

The B Vitamins

Yellow mustard has more thiamin, however, broccoli contains more pantothenic acid, Vitamin B6 and folate. Both yellow mustard and broccoli contain significant amounts of riboflavin and niacin.

Yellow Mustard Broccoli
Thiamin 0.177 MG 0.071 MG
Riboflavin 0.07 MG 0.117 MG
Niacin 0.565 MG 0.639 MG
Pantothenic acid 0.254 MG 0.573 MG
Vitamin B6 0.07 MG 0.175 MG
Folate 7 UG 63 UG

Minerals

calcium

Both broccoli and yellow mustard are high in calcium. Yellow mustard has 34% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and yellow mustard has 63mg of calcium.

iron

Yellow mustard has 121% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and yellow mustard has 1.6mg of iron.

potassium

Broccoli is an excellent source of potassium and it has 108% more potassium than yellow mustard - broccoli has 316mg 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,

Yellow Mustard Broccoli
beta-carotene 51 UG 361 UG
alpha-carotene 1 UG 25 UG
lutein + zeaxanthin 113 UG 1403 UG

Omega-3 and Omega-6

omega 3s

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

Yellow Mustard Broccoli
alpha linoleic acid 0.374 G 0.0215 G
Total 0.374 G 0.0215 G

omega 6s

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

Yellow Mustard Broccoli
other omega 6 0.02 G 0.006 G
linoleic acid 0.363 G 0.049 G
Total 0.383 G 0.055 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 Yellow Mustard or Broccoli .

Note: The specific food items compared are: Yellow Mustard (Mustard, prepared, yellow) and Broccoli (Broccoli, raw) .

Yellow Mustard 100g

( 100 g )
Daily Values (%)

Broccoli 100g

( 100 g )
60KCAL 3%
76% calories
34KCAL 2%
5.8G 2%
carbohydrates 14%
6.6G 3%
4G 16%
54% dietary fiber
2.6G 10%
0.92G sugar 85% 1.7G
3.3G 5%
792% total fat
0.37G 1%
0.21G 1%
91% saturated fat
0.11G 1%
2.2G >999% monounsaturated fat 0.03G
0.77G 599% polyunsaturated fat 0.11G
0.01G >999% trans fat
1104MG 74%
>999% sodium
33MG 2%
Vitamins and Minerals
5UG 1%
Vitamin A 520%
31UG 4%
0.3MG 0.4%
Vitamin C >999%
89MG 119%
63MG 6%
34% calcium
47MG 5%
1.6MG 9%
119% iron
0.73MG 4%
48MG 16%
129% magnesium
21MG 7%
152MG 7%
potassium 108%
316MG 14%
0.18MG 16%
157% thiamin (Vit B1)
0.07MG 7%
0.07MG 6%
riboflavin (Vit B2) 71%
0.12MG 11%
0.56MG 4%
niacin (Vit B3) 14%
0.64MG 5%
0.07MG 5%
Vitamin B6 157%
0.18MG 14%
0.25MG 5%
pantothenic acid (Vit B5) 128%
0.57MG 12%
7UG 2%
folate (Vit B9) 800%
63UG 16%
0.36MG 2%
Vitamin E 117%
0.78MG 5%
1.4UG 2%
Vitamin K >999%
102UG 113%
3.7G 8%
32% protein
2.8G 6%
22MG 5%
16% choline
19MG 4%
0.07MG 6%
40% copper
0.05MG 4%
1.5UG 0.1%
>999% fluoride
0.42MG 23%
100% manganese
0.21MG 12%
108MG 15%
64% phosphorus
66MG 9%
34UG 61%
>999% selenium
2.5UG 5%
0.64MG 8%
56% zinc
0.41MG 5%
84G Water 6% 89G
0.64G >999% Starch


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol.

FAQ

Does broccoli or yellow mustard contain more calories in 100 grams?
Broccoli has 40% less calories than yellow mustard - broccoli has 34 calories in 100g and yellow mustard has 60 calories.

Does broccoli or yellow mustard have more carbohydrates?
By weight, broccoli and yellow mustard contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and yellow mustard has 5.8g of carbohydrates.

Does broccoli or yellow mustard contain more calcium?
Both broccoli and yellow mustard are high in calcium. Yellow mustard has 30% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and yellow mustard has 63mg of calcium.

Does broccoli or yellow mustard contain more potassium?
Broccoli is a rich source of potassium and it has 110% more potassium than yellow mustard - broccoli has 316mg of potassium in 100 grams and yellow mustard has 152mg of potassium.