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Mustard Seed is also known as rai or sarso in hindi and is very popular ingredient in various cuisine. It includes numerous health benefits as it has high nutritional value and is low in calories. This seed comes in varieties of color like brown, black and white, all are in powdered form. Mustard Seed is very rich in iron, calcium, manganese, omega 3 fatty acids, protein and dietary fiber, so it is advisable to include this in your daily diet.