Black mustard leaves and sprouts can be eaten raw or cooked. The seeds are used as a spice. They can also be further processed into mustard powder and used for mustard mixes. Mustard poultices help against bronchitis and relieve rheumatic discomfort. Black mustard grows wild in Central Europe.
General information:
From Wikipedia: “Brassica nigra (black mustard) (Sanskrit: राजक्षवक, rajakshavak; Marathi: काळी मोहरी, Kali Mohari) is an annual plant cultivated for its seeds, which are commonly used as a spice.”
Origin and distribution:
“Black mustard is found in large areas of Africa, Europe, and Asia and is native to the eastern Mediterranean region. It has been grown in Central Europe since Roman times and since the sixteenth century has been known as a neophyte here, where it thrives in river valleys. In Central Europe, this domesticated plant that has become wild is seen as an invasive plant or agriophyte.”
“When the fields bloom yellow a second time in the late summer or fall, this is often black or white mustard that is covering the soil as a catch crop in order to prevent or reduce the loss of nutrients — especially nitrate — it is then later plowed under to enrich the humus (green manure).*”
Description:
“The spice is generally made from ground seeds of the plant, with the seed coats removed. The small (1 mm) seeds are hard and vary in color from dark brown to black. They are flavorful, although they have almost no aroma. ...
The plant itself can grow from two to eight feet tall, with racemes of small yellow flowers. These flowers are usually up to 1/3" across, with four petals each. The leaves are covered in small hairs; they can wilt on hot days, but recover at night.
Since the 1950s, black mustard has become less popular as compared to India mustard because some cultivars of India mustard have seeds that can be mechanically harvested in a more efficient manner.”
Culinary and medicinal uses:
“The seeds are commonly used in Indian cuisine, for example in curry, where it is known as rai. The seeds are usually thrown into hot oil or ghee, after which they pop, releasing a characteristic nutty flavor. The seeds have a significant amount of fatty oil. This oil is used often as cooking oil in India.
In Ethiopia, where it is cultivated as a vegetable in Gondar, Harar and Shewa, the shoots and leaves are consumed cooked and the seeds used as a spice. Its Amharic name is senafitch.
Ground seeds of the plant mixed with honey are widely used in eastern Europe as cough suppressant. In Eastern Canada, the use of mouche de moutarde to treat respiratory infections was popular before the advent of modern medicine. It consisted in mixing ground mustard seeds with flour and water, and creating a cataplasm with the paste. This cataplasm was put on the chest or the back and left until the person felt a stinging sensation.”
Note (italics): * = Translation from a German Wikipedia entry
Nutrient tables
The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.
Nutritional Information
|
per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Energy | 498 kcal 2'082 kJ | 24.9% Recommended daily allowance according to the GDA: 2000kcal |
Fat/Lipids | 33 g | 46.5% Recommended daily allowance according to the GDA: 70g |
Saturated Fats | 1.8 g | 8.8% Recommended daily allowance according to the GDA: 20g |
Carbohydrates (inc.dietary fiber) | 28 g | 10.4% Recommended daily allowance according to the GDA: 270g |
Sugars | 10 g | 11.7% Recommended daily allowance according to the GDA: 90g |
Fiber | 9.4 g | 37.5% Recommended daily allowance according to the GDA: 25g |
Protein/Albumin | 26 g | 51.0% Recommended daily allowance according to the GDA: 50g |
Cooking Salt (Na:9.0 mg) | 23 mg | 1.0% Recommended daily allowance according to the GDA: 2.4g |
Essential micronutrients with the highest proportions | per 100g | 2000 kcal | |
---|---|---|---|
Fat | Alpha-Linolenic acid; ALA; 18:3 omega-3 | 3.8 g | 192.0% Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g |
Min | Selenium, Se | 104 µg | 190.0% Recommended daily allowance according to the EU: LMIV-2011: 55 µg |
Prot | Tryptophan (Trp, W) | 0.38 g | 153.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g |
Elem | Phosphorus, P | 834 mg | 119.0% Recommended daily allowance according to the EU: LMIV-2011: 700 mg |
Min | Manganese, Mn | 2.1 mg | 107.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Prot | Threonine (Thr, T) | 0.96 g | 103.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Min | Iron, Fe | 14 mg | 99.0% Recommended daily allowance according to the EU: LMIV-2011: 14 mg |
Prot | Isoleucine (Ile, I) | 1.1 g | 91.0% Recommended daily allowance according to the WHO-Protein-2002: 1.2 g |
Prot | Lysine (Lys, K) | 1.7 g | 90.0% Recommended daily allowance according to the WHO-Protein-2002: 1.9 g |
Elem | Magnesium, Mg | 335 mg | 89.0% Recommended daily allowance according to the EU: LMIV-2011: 375 mg |
Detailed micronutrients and daily requirement coverage per 100g
Explanations of nutrient tables in general
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
Essential fatty acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Alpha-Linolenic acid; ALA; 18:3 omega-3 | 3.8 g | 192.0% Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g |
Linoleic acid; LA; 18:2 omega-6 | 4.3 g | 43.0% Recommended daily allowance according to the CH-EDI-Verordnung: 10 g |
Essential amino acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Tryptophan (Trp, W) | 0.38 g | 153.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g |
Threonine (Thr, T) | 0.96 g | 103.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Isoleucine (Ile, I) | 1.1 g | 91.0% Recommended daily allowance according to the WHO-Protein-2002: 1.2 g |
Lysine (Lys, K) | 1.7 g | 90.0% Recommended daily allowance according to the WHO-Protein-2002: 1.9 g |
Valine (Val, V) | 1.4 g | 87.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Leucine (Leu, L) | 1.9 g | 79.0% Recommended daily allowance according to the WHO-Protein-2002: 2.4 g |
Phenylalanine (Phe, F) | 1.1 g | 71.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Methionine (Met, M) | 0.48 g | 52.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Vitamins | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Niacin (née vitamin B3) | 10 mg | 66.0% Recommended daily allowance according to the EU: LMIV-2011: 16 mg |
Thiamine (vitamin B1) | 0.67 mg | 61.0% Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg |
Folate, as the active form of folic acid (née vitamin B9 and | 81 µg | 41.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg |
Riboflavin (vitamin B2) | 0.32 mg | 23.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Vitamin B6 (pyridoxine) | 0.30 mg | 21.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Vitamin E, as a-TEs | 2.5 mg | 21.0% Recommended daily allowance according to the EU: LMIV-2011: 12 mg |
Pantothenic acid (vitamin B5) | 0.66 mg | 11.0% Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg |
Vitamin C (ascorbic acid) | 3.6 mg | 4.0% Recommended daily allowance according to the EU: LMIV-2011: 80 mg |
Vitamin K | 2.7 µg | 4.0% Recommended daily allowance according to the EU: LMIV-2011: 75 µg |
Vitamin A, as RAE | 4.0 µg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 800 µg |
Essential macroelements (macronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Phosphorus, P | 834 mg | 119.0% Recommended daily allowance according to the EU: LMIV-2011: 700 mg |
Magnesium, Mg | 335 mg | 89.0% Recommended daily allowance according to the EU: LMIV-2011: 375 mg |
Calcium, Ca | 393 mg | 49.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Potassium, K | 709 mg | 35.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg |
Sodium, Na | 9.0 mg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Essential trace elements (micronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Selenium, Se | 104 µg | 190.0% Recommended daily allowance according to the EU: LMIV-2011: 55 µg |
Manganese, Mn | 2.1 mg | 107.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Iron, Fe | 14 mg | 99.0% Recommended daily allowance according to the EU: LMIV-2011: 14 mg |
Zinc, Zn | 5.4 mg | 54.0% Recommended daily allowance according to the EU: LMIV-2011: 10 mg |
Copper, Cu | 0.44 mg | 44.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg |
Fluorine, F | 25 µg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 3'500 µg |
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