Brown Rice vs. Yellow Mustard
Nutrition comparison of Cooked Brown Rice and Yellow Mustard
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
yellow mustard
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and yellow mustard:
- Brown rice has more niacin.
- Yellow mustard has 3.3 times less carbohydrates than brown rice.
- Yellow mustard is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Yellow Mustard (Mustard, prepared, yellow) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and yellow mustard has 51% less calories than brown rice - brown rice has 123 calories per 100 grams and yellow mustard has 60 calories.
For macronutrient ratios, brown rice is lighter in protein, much heavier in carbs and much lighter in fat compared to yellow mustard per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for yellow mustard, 22:34:44 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Yellow Mustard | |
|---|---|---|
| Protein | 9% | 22% |
| Carbohydrates | 84% | 34% |
| Fat | 7% | 44% |
| Alcohol | ~ | ~ |
carbohydrates
Yellow mustard has 3.3 times less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and yellow mustard has 5.8g of carbohydrates.
dietary fiber
Yellow mustard is an excellent source of dietary fiber and it has 150% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and yellow mustard has 4g of dietary fiber.
sugar
Brown rice and yellow mustard contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and yellow mustard has 0.92g of sugar.
Protein
protein
Brown rice and yellow mustard contain similar amounts of protein - brown rice has 2.7g of protein per 100 grams and yellow mustard has 3.7g of protein.
Fat
saturated fat
Both brown rice and yellow mustard are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.
trans fat
Both yellow mustard and brown rice are low in trans fat - yellow mustard has 0.01g of trans fat per 100 grams and brown rice does not contain significant amounts.
Vitamins
Vitamin C
Yellow mustard and brown rice contain similar amounts of Vitamin C - yellow mustard has 0.3mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Yellow mustard and brown rice contain similar amounts of Vitamin A - yellow mustard has 5ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and yellow mustard contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and yellow mustard has 0.36mg of Vitamin E.
Vitamin K
Brown rice and yellow mustard contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and yellow mustard has 1.4ug of Vitamin K.
The B Vitamins
Brown rice has more niacin. Both brown rice and yellow mustard contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Brown Rice | Yellow Mustard | |
|---|---|---|
| Thiamin | 0.178 MG | 0.177 MG |
| Riboflavin | 0.069 MG | 0.07 MG |
| Niacin | 2.561 MG | 0.565 MG |
| Pantothenic acid | 0.38 MG | 0.254 MG |
| Vitamin B6 | 0.123 MG | 0.07 MG |
| Folate | 9 UG | 7 UG |
Minerals
calcium
Yellow mustard is an excellent source of calcium and it has 20 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and yellow mustard has 63mg of calcium.
iron
Yellow mustard has 188% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and yellow mustard has 1.6mg of iron.
potassium
Yellow mustard has 77% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and yellow mustard has 152mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yellow mustard has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Yellow Mustard | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.374 G |
| Total | 0.011 G | 0.374 G |
omega 6s
Comparing omega-6 fatty acids, both brown rice and yellow mustard contain significant amounts of linoleic acid.
| Brown Rice | Yellow Mustard | |
|---|---|---|
| other omega 6 | ~ | 0.01 G |
| linoleic acid | 0.355 G | 0.363 G |
| Total | 0.355 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Yellow Mustard (Mustard, prepared, yellow) .
Cooked Brown Rice 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 brown rice or yellow mustard contain more calories in 100 grams?Brown rice is high in calories and yellow mustard has 50% less calories than brown rice - brown rice has 123 calories in 100g and yellow mustard has 60 calories.
Does brown rice or yellow mustard have more carbohydrates?
By weight, yellow mustard has 3.3 times fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and yellow mustard has 5.8g of carbohydrates.
Does brown rice or yellow mustard contain more calcium?
Yellow mustard is a rich source of calcium and it has 20 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and yellow mustard has 63mg of calcium.