Sunflower Seeds vs. Yellow Mustard
Nutrition comparison of Sunflower Seeds and Yellow Mustard
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
yellow mustard
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and yellow mustard:
- Both sunflower seeds and yellow mustard are high in calcium and dietary fiber.
- Sunflower seed has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is an excellent source of iron, potassium and protein.
- Yellow mustard has 72% less carbohydrates than sunflower seed.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Yellow Mustard (Mustard, prepared, yellow) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and yellow mustard has 90% less calories than sunflower seed - sunflower seed has 619 calories per 100 grams and yellow mustard has 60 calories.
| Sunflower Seeds | Yellow Mustard | |
|---|---|---|
| Protein | 10% | 22% |
| Carbohydrates | 12% | 34% |
| Fat | 77% | 44% |
| Alcohol | ~ | ~ |
carbohydrates
Yellow mustard has 72% less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and yellow mustard has 5.8g of carbohydrates.
dietary fiber
Both sunflower seeds and yellow mustard are high in dietary fiber. Sunflower seed has 188% more dietary fiber than yellow mustard - sunflower seed has 11.5g of dietary fiber per 100 grams and yellow mustard has 4g of dietary fiber.
sugar
Yellow mustard and sunflower seeds contain similar amounts of sugar - yellow mustard has 0.92g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Sunflower seed is an excellent source of protein and it has 360% more protein than yellow mustard - sunflower seed has 17.2g of protein per 100 grams and yellow mustard has 3.7g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and yellow mustard has 96% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.
trans fat
Both yellow mustard and sunflower seeds are low in trans fat - yellow mustard has 0.01g of trans fat per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seeds and yellow mustard contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and yellow mustard has 0.3mg of Vitamin C.
Vitamin A
Yellow mustard and sunflower seeds contain similar amounts of Vitamin A - yellow mustard has 5ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Yellow mustard has more Vitamin E than sunflower seed - yellow mustard has 0.36mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Yellow mustard and sunflower seeds contain similar amounts of Vitamin K - yellow mustard has 1.4ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both sunflower seeds and yellow mustard contain significant amounts of thiamin.
| Sunflower Seeds | Yellow Mustard | |
|---|---|---|
| Thiamin | 0.325 MG | 0.177 MG |
| Riboflavin | 0.285 MG | 0.07 MG |
| Niacin | 4.198 MG | 0.565 MG |
| Pantothenic acid | 7.056 MG | 0.254 MG |
| Vitamin B6 | 0.805 MG | 0.07 MG |
| Folate | 238 UG | 7 UG |
Minerals
calcium
Both sunflower seeds and yellow mustard are high in calcium. Sunflower seed is very similar to sunflower seed for calcium - sunflower seed has 57mg of calcium per 100 grams and yellow mustard has 63mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 323% more iron than yellow mustard - sunflower seed has 6.8mg of iron per 100 grams and yellow mustard has 1.6mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 223% more potassium than yellow mustard - sunflower seed has 491mg 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 sunflower seed per 100 grams.
| Sunflower Seeds | Yellow Mustard | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.374 G |
| Total | 0.079 G | 0.374 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than yellow mustard per 100 grams.
| Sunflower Seeds | Yellow Mustard | |
|---|---|---|
| linoleic acid | 37.39 G | 0.363 G |
| other omega 6 | ~ | 0.01 G |
| Total | 37.39 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: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Yellow Mustard (Mustard, prepared, yellow) .
Sunflower Seeds 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 % |
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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 sunflower seeds or yellow mustard contain more calories in 100 grams?Sunflower seed is high in calories and yellow mustard has 90% less calories than sunflower seed - sunflower seed has 619 calories in 100g and yellow mustard has 60 calories.
Does sunflower seeds or yellow mustard have more carbohydrates?
By weight, yellow mustard has 70% fewer carbohydrates than sunflower seed - sunflower seed has 20.6g of carbs for 100g and yellow mustard has 5.8g of carbohydrates.
Does sunflower seeds or yellow mustard contain more calcium?
Both sunflower seeds and yellow mustard are high in calcium. Sunflower seed is very similar to sunflower seed for calcium - sunflower seed has 57mg of calcium in 100 grams and yellow mustard has 63mg of calcium.
Does sunflower seeds or yellow mustard contain more iron?
Sunflower seed is an abundant source of iron and it has 320% more iron than yellow mustard - sunflower seed has 6.8mg of iron in 100 grams and yellow mustard has 1.6mg of iron.
Does sunflower seeds or yellow mustard contain more potassium?
Sunflower seed is a rich source of potassium and it has 220% more potassium than yellow mustard - sunflower seed has 491mg of potassium in 100 grams and yellow mustard has 152mg of potassium.