Olive Oil vs. Yellow Mustard
Nutrition comparison of Olive Oil and Yellow Mustard
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
yellow mustard
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and yellow mustard:
- Olive oil is an excellent source of Vitamin E.
- Yellow mustard has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Yellow mustard has signficantly more potassium than olive oil.
- Yellow mustard is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Yellow Mustard (Mustard, prepared, yellow) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and yellow mustard has 93% less calories than olive oil - olive oil has 884 calories per 100 grams and yellow mustard has 60 calories.
For macronutrient ratios, olive oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to yellow mustard per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for yellow mustard, 22:34:44 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Yellow Mustard | |
|---|---|---|
| Protein | ~ | 22% |
| Carbohydrates | ~ | 34% |
| Fat | 100% | 44% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than yellow mustard - yellow mustard has 5.8g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Yellow mustard is an excellent source of dietary fiber and it has more dietary fiber than olive oil - yellow mustard has 4g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Yellow mustard and olive oil contain similar amounts of sugar - yellow mustard has 0.92g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Yellow mustard has more protein than olive oil - yellow mustard has 3.7g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and yellow mustard has 98% less saturated fat than olive oil - olive oil has 13.8g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.
trans fat
Both yellow mustard and olive oil are low in trans fat - yellow mustard has 0.01g of trans fat per 100 grams and olive oil does not contain significant amounts.
Vitamins
Vitamin C
Yellow mustard and olive oil contain similar amounts of Vitamin C - yellow mustard has 0.3mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Yellow mustard and olive oil contain similar amounts of Vitamin A - yellow mustard has 5ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 38 times more Vitamin E than yellow mustard - olive oil has 14.4mg of Vitamin E per 100 grams and yellow mustard has 0.36mg of Vitamin E.
Vitamin K
Olive oil has 42 times more Vitamin K than yellow mustard - olive oil has 60.2ug of Vitamin K per 100 grams and yellow mustard has 1.4ug of Vitamin K.
The B Vitamins
Yellow mustard has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Yellow Mustard | |
|---|---|---|
| Thiamin | ~ | 0.177 MG |
| Riboflavin | ~ | 0.07 MG |
| Niacin | ~ | 0.565 MG |
| Pantothenic acid | ~ | 0.254 MG |
| Vitamin B6 | ~ | 0.07 MG |
| Folate | ~ | 7 UG |
Minerals
calcium
Yellow mustard is an excellent source of calcium and it has 62 times more calcium than olive oil - olive oil has 1mg of calcium per 100 grams and yellow mustard has 63mg of calcium.
iron
Yellow mustard has 188% more iron than olive oil - olive oil has 0.56mg of iron per 100 grams and yellow mustard has 1.6mg of iron.
potassium
Yellow mustard has signficantly more potassium than olive oil - olive oil has 1mg of potassium per 100 grams and yellow mustard has 152mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than yellow mustard per 100 grams.
| Olive Oil | Yellow Mustard | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.374 G |
| Total | 0.761 G | 0.374 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than yellow mustard per 100 grams.
| Olive Oil | Yellow Mustard | |
|---|---|---|
| other omega 6 | ~ | 0.01 G |
| linoleic acid | 9.762 G | 0.363 G |
| Total | 9.762 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: Olive Oil (Oil, olive, salad or cooking) and Yellow Mustard (Mustard, prepared, yellow) .
Olive Oil 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 olive oil or yellow mustard contain more calories in 100 grams?Olive oil is high in calories and yellow mustard has 90% less calories than olive oil - olive oil has 884 calories in 100g and yellow mustard has 60 calories.
Does yellow mustard or olive oil have more carbohydrates?
By weight, olive oil has fewer carbohydrates than yellow mustard - yellow mustard has 5.8g of carbs for 100g and olive oil has no carbs..
Does olive oil or yellow mustard contain more calcium?
Yellow mustard is a rich source of calcium and it has 62 times more calcium than olive oil - olive oil has 1mg of calcium in 100 grams and yellow mustard has 63mg of calcium.