Dried Apricot vs Mustard Seeds

Per 100 g, Dried Apricot has 317 kcal and 3.3 g protein, while Mustard Seeds has 500 kcal and 20 g protein.

Dried Apricot

317
kcal per 100 g
3.3 g protein

Mustard Seeds

500
kcal per 100 g
20 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Dried Apricot Mustard Seeds Difference
Calories Fewer calories for the same weight 317 kcal better 500 kcal 37%
Protein More protein helps with fullness and muscle 3.3 g 20 g better 84%
Carbs Lower carbs suits low-carb and diabetic diets 72.7 g 16 g better 78%
Fat Lower fat means lower calorie density 0.7 g better 40 g 98%
Fiber More fibre improves fullness and digestion 3.3 g 14 g better 76%
Sugar Less sugar means a gentler blood-sugar response 25.7 g 6 g better 77%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Dried Apricot

Dried Apricot is the lighter choice at 317 kcal per 100 g against 500 for Mustard Seeds — about 37% fewer calories for the same weight on your plate. That does not make Mustard Seeds a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Mustard Seeds

Mustard Seeds is the stronger protein source, with 20 g per 100 g against 3.3 g for Dried Apricot. To match that from Dried Apricot you would have to eat roughly 6.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Dried Apricot vs Mustard Seeds — common questions

Mustard Seeds has more calories — about 500 kcal per 100 g compared with 317 kcal for Dried Apricot.

Mustard Seeds has more protein — 20 g per 100 g against 3.3 g for Dried Apricot.

Dried Apricot is the lighter choice at 317 kcal per 100 g against 500 for Mustard Seeds — about 37% fewer calories for the same weight on your plate. That does not make Mustard Seeds a bad food; it means the portion has to be smaller to fit the same calorie budget.

Mustard Seeds is the stronger protein source, with 20 g per 100 g against 3.3 g for Dried Apricot. To match that from Dried Apricot you would have to eat roughly 6.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 817 kcal and 23.3 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Dried Apricot has the edge, mainly on calorie density. Per 100 g, Dried Apricot has 317 kcal and 3.3 g protein, while Mustard Seeds has 500 kcal and 20 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Dried Apricot nutrition & serving sizes
Full Mustard Seeds nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.