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Chard vs Mustard Greens - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 193mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.02g)
Which food contains less Sugars?
Chard
Chard contains less Sugars (difference - 0.22g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $1)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chard Mustard Greens
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in price ok
Lower in glycemic index Equal
Rich in minerals Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Chard Mustard Greens
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
309
Chard
134
Mustard Greens
Mineral Summary Score
27
Chard
21
Mustard Greens

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
4
:
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
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

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
2
:
Contains more Vitamin A +102.2%
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
Contains more Vitamin A +102.2%
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

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
11%
Chard
17%
Mustard Greens
Carbohydrates
4%
Chard
5%
Mustard Greens
Fats
1%
Chard
2%
Mustard Greens

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Chard Mustard Greens Opinion
Calories 19 27 Mustard Greens
Protein 1.8 2.86 Mustard Greens
Fats 0.2 0.42 Mustard Greens
Vitamin C 30 70 Mustard Greens
Carbs 3.74 4.67 Mustard Greens
Cholesterol 0 0
Vitamin D 0 0
Iron 1.8 1.64 Chard
Calcium 51 115 Mustard Greens
Potassium 379 384 Mustard Greens
Magnesium 81 32 Chard
Sugars 1.1 1.32 Mustard Greens
Fiber 1.6 3.2 Mustard Greens
Copper 0.179 0.165 Chard
Zinc 0.36 0.25 Chard
Starch
Phosphorus 46 58 Mustard Greens
Sodium 213 20 Mustard Greens
Vitamin A 6116 3024 Chard
Vitamin E 1.89 2.01 Mustard Greens
Vitamin D 0 0
Vitamin B1 0.04 0.08 Mustard Greens
Vitamin B2 0.09 0.11 Mustard Greens
Vitamin B3 0.4 0.8 Mustard Greens
Vitamin B5 0.172 0.21 Mustard Greens
Vitamin B6 0.099 0.18 Mustard Greens
Vitamin B12 0 0
Vitamin K 830 257.5 Chard
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.03 0.01 Mustard Greens
Monounsaturated Fat 0.04 0.092 Mustard Greens
Polyunsaturated fat 0.07 0.038 Chard
Tryptophan 0.017 Chard
Threonine 0.083 Chard
Isoleucine 0.147 Chard
Leucine 0.13 Chard
Lysine 0.099 Chard
Methionine 0.019 Chard
Phenylalanine 0.11 Chard
Valine 0.11 Chard
Histidine 0.036 Chard
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.