Quinoa vs. Yellow Mustard

Nutrition comparison of Cooked Quinoa 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 quinoa versus yellow mustard (100g each) below using 2020 USDA and NIH data[1].

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

  • Both quinoa and yellow mustard are high in dietary fiber.
  • Yellow mustard has 73% less carbohydrates than quinoa.
  • Yellow mustard has more pantothenic acid, however, quinoa contains more folate.
  • Yellow mustard is an excellent source of calcium.
Detailed nutritional comparison of quinoa 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: Quinoa (Quinoa, cooked) and Yellow Mustard (Mustard, prepared, yellow) . Have a correction or suggestions? Shoot us an email.


Image of Quinoa src
Image of Yellow Mustard src

Calories and Carbs

calories

Quinoa is high in calories and yellow mustard has 50% less calories than quinoa - quinoa has 120 calories per 100 grams and yellow mustard has 60 calories.

For macronutrient ratios, quinoa is lighter in protein, much heavier in carbs and much lighter in fat compared to yellow mustard per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for yellow mustard, 22:34:44 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Quinoa Yellow Mustard
Protein 15% 22%
Carbohydrates 71% 34%
Fat 15% 44%
Alcohol ~ ~

carbohydrates

Yellow mustard has 73% less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and yellow mustard has 5.8g of carbohydrates.

The carbs in quinoa are made of 83% starch, 13% dietary fiber and 4% sugar, whereas the carbs in yellow mustard comprise of 72% dietary fiber, 17% sugar and 12% starch.

dietary fiber

Both quinoa and yellow mustard are high in dietary fiber. Yellow mustard has 43% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and yellow mustard has 4g of dietary fiber.

sugar

Quinoa and yellow mustard contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and yellow mustard has 0.92g of sugar.



Protein

protein

Quinoa and yellow mustard contain similar amounts of protein - quinoa has 4.4g of protein per 100 grams and yellow mustard has 3.7g of protein.

Fat

saturated fat

Both quinoa and yellow mustard are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.

trans fat

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

Vitamins

Vitamin C

Yellow mustard and quinoa contain similar amounts of Vitamin C - yellow mustard has 0.3mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.

Vitamin A

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

Vitamin E

Quinoa and yellow mustard contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and yellow mustard has 0.36mg of Vitamin E.

Vitamin K

Yellow mustard and quinoa contain similar amounts of Vitamin K - yellow mustard has 1.4ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.

The B Vitamins

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

Quinoa Yellow Mustard
Thiamin 0.107 MG 0.177 MG
Riboflavin 0.11 MG 0.07 MG
Niacin 0.412 MG 0.565 MG
Pantothenic acid ~ 0.254 MG
Vitamin B6 0.123 MG 0.07 MG
Folate 42 UG 7 UG

Minerals

calcium

Yellow mustard is an excellent source of calcium and it has 271% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and yellow mustard has 63mg of calcium.

iron

Quinoa and yellow mustard contain similar amounts of iron - quinoa has 1.5mg of iron per 100 grams and yellow mustard has 1.6mg of iron.

potassium

Quinoa and yellow mustard contain similar amounts of potassium - quinoa has 172mg 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,

Quinoa Yellow Mustard
beta-carotene 3 UG 51 UG
lutein + zeaxanthin 53 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 quinoa per 100 grams, however, quinoa contains more dha than yellow mustard per 100 grams.

Quinoa Yellow Mustard
alpha linoleic acid 0.085 G 0.374 G
DHA 0.015 G ~
Total 0.1 G 0.374 G

omega 6s

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

Quinoa Yellow Mustard
linoleic acid 0.974 G 0.363 G
other omega 6 ~ 0.01 G
Total 0.974 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: Quinoa (Quinoa, cooked) and Yellow Mustard (Mustard, prepared, yellow) .

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