Walnut vs. Yellow Mustard
Nutrition comparison of Walnut and Yellow Mustard
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
yellow mustard
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and yellow mustard:
- Both walnut and yellow mustard are high in calcium and dietary fiber.
- Walnut has more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of potassium and protein.
- Yellow mustard has 57% less carbohydrates than walnut.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Yellow Mustard (Mustard, prepared, yellow) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and yellow mustard has 91% less calories than walnut - walnut has 654 calories per 100 grams and yellow mustard has 60 calories.
For macronutrient ratios, walnut is lighter in protein, much lighter in carbs and much heavier in fat compared to yellow mustard per calorie. Walnut has a macronutrient ratio of 9:8:84 and for yellow mustard, 21:32:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Yellow Mustard | |
|---|---|---|
| Protein | 9% | 21% |
| Carbohydrates | 8% | 32% |
| Fat | 84% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Yellow mustard has 57% less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and yellow mustard has 5.8g of carbohydrates.
dietary fiber
Both walnut and yellow mustard are high in dietary fiber. Walnut has 68% more dietary fiber than yellow mustard - walnut has 6.7g of dietary fiber per 100 grams and yellow mustard has 4g of dietary fiber.
sugar
Walnut and yellow mustard contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and yellow mustard has 0.92g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 307% more protein than yellow mustard - walnut has 15.2g of protein per 100 grams and yellow mustard has 3.7g of protein.
Fat
saturated fat
Walnut is high in saturated fat and yellow mustard has 97% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and yellow mustard has 0.21g of saturated fat.
trans fat
Both yellow mustard and walnut are low in trans fat - yellow mustard has 0.01g of trans fat per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut and yellow mustard contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and yellow mustard has 0.3mg of Vitamin C.
Vitamin A
Walnut and yellow mustard contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and yellow mustard has 5ug of Vitamin A.
Vitamin E
Walnut and yellow mustard contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and yellow mustard has 0.36mg of Vitamin E.
Vitamin K
Walnut and yellow mustard contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and yellow mustard has 1.4ug of Vitamin K.
The B Vitamins
Walnut has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both walnut and yellow mustard contain significant amounts of thiamin and niacin.
| Walnut | Yellow Mustard | |
|---|---|---|
| Thiamin | 0.341 MG | 0.177 MG |
| Riboflavin | 0.15 MG | 0.07 MG |
| Niacin | 1.125 MG | 0.565 MG |
| Pantothenic acid | 0.57 MG | 0.254 MG |
| Vitamin B6 | 0.537 MG | 0.07 MG |
| Folate | 98 UG | 7 UG |
Minerals
calcium
Both walnut and yellow mustard are high in calcium. Walnut has 56% more calcium than yellow mustard - walnut has 98mg of calcium per 100 grams and yellow mustard has 63mg of calcium.
iron
Walnut is a great source of iron and it has 81% more iron than yellow mustard - walnut has 2.9mg of iron per 100 grams and yellow mustard has 1.6mg of iron.
potassium
Walnut is an excellent source of potassium and it has 190% more potassium than yellow mustard - walnut has 441mg 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,
| Walnut | Yellow Mustard | |
|---|---|---|
| beta-carotene | 12 UG | 51 UG |
| lutein + zeaxanthin | 9 UG | 113 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than yellow mustard per 100 grams.
| Walnut | Yellow Mustard | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.374 G |
| Total | 9.08 G | 0.374 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than yellow mustard per 100 grams.
| Walnut | Yellow Mustard | |
|---|---|---|
| other omega 6 | ~ | 0.01 G |
| linoleic acid | 38.093 G | 0.363 G |
| Total | 38.093 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: Walnut (Nuts, walnuts, english) and Yellow Mustard (Mustard, prepared, yellow) .
Walnut 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 walnut or yellow mustard contain more calories in 100 grams?Walnut is high in calories and yellow mustard has 90% less calories than walnut - walnut has 654 calories in 100g and yellow mustard has 60 calories.
Does walnut or yellow mustard have more carbohydrates?
By weight, yellow mustard has 60% fewer carbohydrates than walnut - walnut has 13.7g of carbs for 100g and yellow mustard has 5.8g of carbohydrates.
Does walnut or yellow mustard contain more calcium?
Both walnut and yellow mustard are high in calcium. Walnut has 60% more calcium than yellow mustard - walnut has 98mg of calcium in 100 grams and yellow mustard has 63mg of calcium.
Does walnut or yellow mustard contain more potassium?
Walnut is a rich source of potassium and it has 190% more potassium than yellow mustard - walnut has 441mg of potassium in 100 grams and yellow mustard has 152mg of potassium.