Oil vs Mustard
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Oil, peanut is higher in more vitamins & minerals
Calories (kcal)
Oil —
Mustard 60
Protein (g)
Oil —
Mustard 3.74
Carbs (g)
Oil —
Mustard 5.83
Fat (g)
Oil —
Mustard 3.34
Fiber (g)
Oil —
Mustard 4.00
Quick answers
Which is more nutrient-dense?
Oil, peanut scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Oil | Mustard | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 60 kcal | |
| Macronutrients | |||
| Water | — | 83.7 g | |
| Protein | — | 3.74 g | |
| Total lipid (fat) | — | 3.34 g | |
| Carbohydrate, by difference | — | 5.83 g | |
| Fiber, total dietary | — | 4.00 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 16.2 g | 0.214 g | +7470% |
| Fatty acids, total monounsaturated | 57.1 g | 2.18 g | +2519% |
| Fatty acids, total trans | 0.172 g | 0.009 g | +1817% |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0.300 mg | |
| Thiamin (Vitamin B1) | — | 0.177 mg | |
| Riboflavin (Vitamin B2) | — | 0.070 mg | |
| Niacin (Vitamin B3) | — | 0.565 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.254 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.070 mg | |
| Biotin (Vitamin B7) | — | 7.00 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 22.4 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 5.00 ug | |
| Carotene, beta | — | 51.0 ug | |
| Carotene, alpha | — | 1.00 ug | |
| Vitamin E (alpha-tocopherol) | 15.2 mg | 0.360 mg | +4131% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | — | 63.0 mg | |
| Iron, Fe | — | 1.61 mg | |
| Magnesium, Mg | — | 48.0 mg | |
| Phosphorus, P | — | 108 mg | |
| Potassium, K | — | 152 mg | |
| Sodium, Na | — | 1104 mg | |
| Zinc, Zn | — | 0.640 mg | |
| Copper, Cu | — | 0.074 mg | |
| Manganese, Mn | — | 0.422 mg | |
| Selenium, Se | — | 33.5 ug | |
| Other Nutrients | |||
| Energy | — | 253 kj | |
| Total fat (NLEA) | 93.4 g | — | |
| Ash | — | 3.37 g | |
| Total Sugars | — | 0.920 g | |
| Sucrose | — | 0.210 g | |
| Glucose | — | 0.470 g | |
| Fructose | — | 0.230 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Starch | — | 0.640 g | |
| Fluoride, F | — | 1.50 ug | |
| Folic acid (Vitamin B9 — synthetic) | — | 7.00 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 7.00 ug | |
| Betaine | — | 0.200 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 27.0 ug | |
| Vitamin A, IU | — | 109 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 113 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.438 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 13.4 mg | 2.15 mg | +522% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.486 mg | 0.080 mg | +508% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0.020 mg | -100% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 4.26 ug | 1.40 ug | +205% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0.004 g | 0 g | |
| SFA 5:0 | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0.0000375 g | 0 g | |
| SFA 7:0 | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.004 g | 0 g | |
| SFA 9:0 | 0 g | — | |
| SFA 10:0 (Capric acid) | 0.006 g | 0.005 g | +25% |
| SFA 11:0 (Undecanoic acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.017 g | 0.002 g | +731% |
| SFA 14:0 (Myristic acid) | 0.040 g | 0.004 g | +893% |
| SFA 15:0 (Pentadecanoic acid) | 0.010 g | 0.002 g | +425% |
| SFA 16:0 (Palmitic acid) | 8.26 g | 0.117 g | +6960% |
| SFA 17:0 (Margaric acid) | 0.072 g | 0.002 g | +3508% |
| SFA 18:0 (Stearic acid) | 2.58 g | 0.038 g | +6679% |
| SFA 20:0 (Arachidic acid) | 1.14 g | 0.020 g | +5600% |
| SFA 21:0 | 0.021 g | — | |
| SFA 22:0 (Behenic acid) | 2.58 g | 0.016 g | +16000% |
| SFA 23:0 | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 1.48 g | 0.009 g | +16289% |
| MUFA 12:1 | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 14:1 c | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.008 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.075 g | 0.008 g | +836% |
| MUFA 17:1 (Heptadecenoic acid) | 0.055 g | 0 g | |
| MUFA 17:1 c | 0.055 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.778 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 55.5 g | 0.774 g | +7064% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.289 g | |
| MUFA 20:1 c | 1.41 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 1.06 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.136 g | 1.06 g | -87% |
| MUFA 22:1 n-9 | 0.133 g | — | |
| MUFA 22:1 n-11 | 0.003 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.013 g | 0.051 g | -75% |
| Fatty acids, total polyunsaturated | 19.9 g | 0.774 g | +2474% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.363 g | |
| PUFA 18:2 c | 19.6 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 19.6 g | 0.358 g | +5364% |
| PUFA 18:2 CLAs | 0.021 g | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.374 g | |
| PUFA 18:3 c | 0.317 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.317 g | 0.373 g | -15% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | 0 g | = |
| PUFA 18:3i | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 c | 0.017 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.017 g | 0.010 g | +73% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0.018 g | |
| PUFA 20:3 c | 0.001 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.001 g | 0.018 g | -93% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | 0 g | = |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | — | |
| PUFA 22:3 | 0.013 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.003 g | 0 g | |
| PUFA 20:4c | 0.003 g | — | |
| PUFA 20:5c | 0.001 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.001 g | 0 g | |
| PUFA 22:2 (Docosadienoic acid) | 0.001 g | — | |
| PUFA 22:5 c | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.0007125 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 c | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0.034 g | 0.004 g | +743% |
| TFA 14:1 t | 0 g | — | |
| TFA 16:1 t | 0 g | 0 g | = |
| TFA 18:1 t | 0.034 g | 0.004 g | +743% |
| TFA 20:1 t | 0 g | — | |
| TFA 22:1 t | 0 g | 0 g | = |
| TFA 18:2 t not further defined | 0.139 g | 0.005 g | +2680% |
| TFA 18:2 t | 0.139 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | 0.005 g | -100% |
| TFA 18:3 t | 0 g | — | |
| Stigmastadiene | 0 mg | — | |
| Stigmasterol | 17.8 mg | — | |
| Campesterol | 33.0 mg | — | |
| Brassicasterol | 0 mg | — | |
| Beta-sitosterol | 122 mg | — | |
| Campestanol | 0.140 mg | — | |
| Beta-sitostanol | 3.58 mg | — | |
| Delta-5-avenasterol | 16.4 mg | — | |
| Delta-7-Stigmastenol | 8.23 mg | — | |
| Tryptophan (EAA) | — | 0.009 g | |
| Threonine (EAA) | — | 0.167 g | |
| Isoleucine (EAA, BCAA) | — | 0.146 g | |
| Leucine (EAA, BCAA) | — | 0.292 g | |
| Lysine (EAA) | — | 0.264 g | |
| Methionine (EAA) | — | 0.076 g | |
| Cystine (conditionally essential) | — | 0.072 g | |
| Phenylalanine (EAA) | — | 0.161 g | |
| Tyrosine (conditionally essential) | — | 0.134 g | |
| Valine (EAA, BCAA) | — | 0.189 g | |
| Arginine (conditionally essential) | — | 0.252 g | |
| Histidine (EAA) | — | 0.119 g | |
| Alanine | — | 0.164 g | |
| Aspartic acid | — | 0.390 g | |
| Glutamic acid | — | 0.724 g | |
| Glycine (conditionally essential) | — | 0.228 g | |
| Proline (conditionally essential) | — | 0.355 g | |
| Serine | — | 0.204 g | |
| Hydroxyproline | — | 0 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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