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  6. Chard raw vs. Mustard Greens Raw

Chard raw vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the differences between Chard raw and Mustard Greens Raw?

  • Chard raw is higher in Vitamin K, Vitamin A RAE, and Magnesium, yet Mustard Greens Raw are higher in Vitamin C, Fiber, Calcium, and Vitamin B6.
  • Chard raw's daily need coverage for Vitamin K is 477% more.
  • Chard raw has 36 times more Choline than Mustard Greens Raw. While Chard raw has 18mg of Choline, Mustard Greens Raw have only 0.5mg.
  • The amount of Sodium in Mustard Greens Raw are lower.

We used Chard, swiss, raw and Mustard greens, raw types in this article.

Infographic

Chard raw vs Mustard Greens Raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chard raw
Chard raw
5
:
4
Mustard Greens Raw
Mustard Greens Raw
Contains more Magnesium +153.1%
Contains more Zinc +44%
Contains more Calcium +125.5%
Contains more Phosphorus +26.1%
Contains less Sodium -90.6%
Equal in Iron - 1.64
Equal in Potassium - 384
Equal in Copper - 0.165
Equal in Selenium - 0.9
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Magnesium +153.1%
Contains more Zinc +44%
Contains more Calcium +125.5%
Contains more Phosphorus +26.1%
Contains less Sodium -90.6%
Equal in Iron - 1.64
Equal in Potassium - 384
Equal in Copper - 0.165
Equal in Selenium - 0.9

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chard raw
Chard raw
3
:
7
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin A +102.2%
Contains more Folate +16.7%
Contains more Vitamin K +222.3%
Contains more Vitamin C +133.3%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +22.1%
Contains more Vitamin B6 +81.8%
Equal in Vitamin E - 2.01
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin A +102.2%
Contains more Folate +16.7%
Contains more Vitamin K +222.3%
Contains more Vitamin C +133.3%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +22.1%
Contains more Vitamin B6 +81.8%
Equal in Vitamin E - 2.01

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
2
:
3
Mustard Greens Raw
Mustard Greens Raw
Contains more Other +18.5%
Contains more Protein +58.9%
Contains more Fats +110%
Contains more Carbs +24.9%
Equal in Water - 90.7
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more Other +18.5%
Contains more Protein +58.9%
Contains more Fats +110%
Contains more Carbs +24.9%
Equal in Water - 90.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Polyunsaturated fat +84.2%
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +130%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Polyunsaturated fat +84.2%
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +130%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Mustard Greens Raw
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Chard raw Mustard Greens Raw Opinion
Net carbs 2.14g 1.47g Chard raw
Protein 1.8g 2.86g Mustard Greens Raw
Fats 0.2g 0.42g Mustard Greens Raw
Carbs 3.74g 4.67g Mustard Greens Raw
Calories 19kcal 27kcal Mustard Greens Raw
Sugar 1.1g 1.32g Chard raw
Fiber 1.6g 3.2g Mustard Greens Raw
Calcium 51mg 115mg Mustard Greens Raw
Iron 1.8mg 1.64mg Chard raw
Magnesium 81mg 32mg Chard raw
Phosphorus 46mg 58mg Mustard Greens Raw
Potassium 379mg 384mg Mustard Greens Raw
Sodium 213mg 20mg Mustard Greens Raw
Zinc 0.36mg 0.25mg Chard raw
Copper 0.179mg 0.165mg Chard raw
Manganese 0.366mg Chard raw
Selenium 0.9µg 0.9µg
Vitamin A 6116IU 3024IU Chard raw
Vitamin A RAE 306µg 151µg Chard raw
Vitamin E 1.89mg 2.01mg Mustard Greens Raw
Vitamin C 30mg 70mg Mustard Greens Raw
Vitamin B1 0.04mg 0.08mg Mustard Greens Raw
Vitamin B2 0.09mg 0.11mg Mustard Greens Raw
Vitamin B3 0.4mg 0.8mg Mustard Greens Raw
Vitamin B5 0.172mg 0.21mg Mustard Greens Raw
Vitamin B6 0.099mg 0.18mg Mustard Greens Raw
Folate 14µg 12µg Chard raw
Vitamin K 830µg 257.5µg Chard raw
Tryptophan 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.099mg Chard raw
Methionine 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw
Saturated Fat 0.03g 0.01g Mustard Greens Raw
Monounsaturated Fat 0.04g 0.092g Mustard Greens Raw
Polyunsaturated fat 0.07g 0.038g Chard raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
222%
Chard raw
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
34%
Chard raw
25%
Mustard Greens Raw

Comparison summary

Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 193mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.02g)
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 0.22g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $1)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.