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  6. Mustard Greens Raw vs. Chard raw

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

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

  • Mustard Greens Raw are higher in Vitamin C, Calcium, Fiber, and Vitamin B6, yet Chard raw is higher in Vitamin K, Vitamin A RAE, and Magnesium.
  • Chard raw's daily need coverage for Vitamin K is 477% more.
  • Mustard Greens Raw have 2 times more Vitamin C than Chard raw. While Mustard Greens Raw have 70mg of Vitamin C, Chard raw has only 30mg.
  • The amount of Sodium in Mustard Greens Raw are lower.

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

Infographic

Mustard Greens Raw vs Chard 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.
Mustard Greens Raw
Mustard Greens Raw
4
:
5
Chard raw
Chard raw
Contains more Calcium +125.5%
Contains more Phosphorus +26.1%
Contains less Sodium -90.6%
Contains more Magnesium +153.1%
Contains more Zinc +44%
Equal in Iron - 1.8
Equal in Potassium - 379
Equal in Copper - 0.179
Equal in Selenium - 0.9
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Calcium +125.5%
Contains more Phosphorus +26.1%
Contains less Sodium -90.6%
Contains more Magnesium +153.1%
Contains more Zinc +44%
Equal in Iron - 1.8
Equal in Potassium - 379
Equal in Copper - 0.179
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.
Mustard Greens Raw
Mustard Greens Raw
7
:
3
Chard raw
Chard raw
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%
Contains more Vitamin A +102.2%
Contains more Folate +16.7%
Contains more Vitamin K +222.3%
Equal in Vitamin E - 1.89
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%
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%
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%
Contains more Vitamin A +102.2%
Contains more Folate +16.7%
Contains more Vitamin K +222.3%
Equal in Vitamin E - 1.89

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
3
:
2
Chard raw
Chard raw
Contains more Protein +58.9%
Contains more Fats +110%
Contains more Carbs +24.9%
Contains more Other +18.5%
Equal in Water - 92.66
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
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
Contains more Protein +58.9%
Contains more Fats +110%
Contains more Carbs +24.9%
Contains more Other +18.5%
Equal in Water - 92.66

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Raw Chard 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 Mustard Greens Raw Chard raw Opinion
Net carbs 1.47g 2.14g Chard raw
Protein 2.86g 1.8g Mustard Greens Raw
Fats 0.42g 0.2g Mustard Greens Raw
Carbs 4.67g 3.74g Mustard Greens Raw
Calories 27kcal 19kcal Mustard Greens Raw
Sugar 1.32g 1.1g Chard raw
Fiber 3.2g 1.6g Mustard Greens Raw
Calcium 115mg 51mg Mustard Greens Raw
Iron 1.64mg 1.8mg Chard raw
Magnesium 32mg 81mg Chard raw
Phosphorus 58mg 46mg Mustard Greens Raw
Potassium 384mg 379mg Mustard Greens Raw
Sodium 20mg 213mg Mustard Greens Raw
Zinc 0.25mg 0.36mg Chard raw
Copper 0.165mg 0.179mg Chard raw
Manganese 0.366mg Chard raw
Selenium 0.9µg 0.9µg
Vitamin A 3024IU 6116IU Chard raw
Vitamin A RAE 151µg 306µg Chard raw
Vitamin E 2.01mg 1.89mg Mustard Greens Raw
Vitamin C 70mg 30mg Mustard Greens Raw
Vitamin B1 0.08mg 0.04mg Mustard Greens Raw
Vitamin B2 0.11mg 0.09mg Mustard Greens Raw
Vitamin B3 0.8mg 0.4mg Mustard Greens Raw
Vitamin B5 0.21mg 0.172mg Mustard Greens Raw
Vitamin B6 0.18mg 0.099mg Mustard Greens Raw
Folate 12µg 14µg Chard raw
Vitamin K 257.5µg 830µg 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 0.01g 0.03g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.04g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.07g Chard raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Chard 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
102%
Mustard Greens Raw
222%
Chard raw
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
34%
Chard 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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.