Chard raw vs. Mustard — In-Depth Nutrition Comparison
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Summary of differences between chard raw and mustard
- Chard raw has more vitamin K, vitamin A, vitamin C, copper, and vitamin E; however, mustard is higher in selenium, vitamin B1, fiber, and phosphorus.
- Chard raw covers your daily need for vitamin K, 691% more than mustard.
- Chard raw has 100 times more vitamin C than mustard. While chard raw has 30mg of vitamin C, mustard has only 0.3mg.
- Chard raw has less sodium.
These are the specific foods used in this comparison Chard, swiss, raw and Mustard, prepared, yellow.
Infographic
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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.
| Contains more MagnesiumMagnesium | +68.8% |
| Contains more PotassiumPotassium | +149.3% |
| Contains more IronIron | +11.8% |
| Contains more CopperCopper | +141.9% |
| Contains less SodiumSodium | -80.7% |
| Contains more CalciumCalcium | +23.5% |
| Contains more ZincZinc | +77.8% |
| Contains more PhosphorusPhosphorus | +134.8% |
| Contains more ManganeseManganese | +15.3% |
| Contains more SeleniumSelenium | +3622.2% |
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.
| Contains more Vitamin CVitamin C | +9900% |
| Contains more Vitamin AVitamin A | +6020% |
| Contains more Vitamin EVitamin E | +425% |
| Contains more Vitamin B2Vitamin B2 | +28.6% |
| Contains more Vitamin B6Vitamin B6 | +41.4% |
| Contains more Vitamin KVitamin K | +59185.7% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin B1Vitamin B1 | +342.5% |
| Contains more Vitamin B3Vitamin B3 | +41.3% |
| Contains more Vitamin B5Vitamin B5 | +47.7% |
| Contains more CholineCholine | +24.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +107.8% |
| Contains more FatsFats | +1570% |
| Contains more CarbsCarbs | +55.9% |
| Contains more OtherOther | +110.6% |
~equal in
Water
~83.72g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -86% |
| Contains more Mono. FatMonounsaturated fat | +5355% |
| Contains more Poly. FatPolyunsaturated fat | +1005.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 830µg | 1.4µg | 691% |
| Selenium | 0.9µg | 33.5µg | 59% |
| Sodium | 213mg | 1104mg | 39% |
| Vitamin C | 30mg | 0.3mg | 33% |
| Vitamin A | 306µg | 5µg | 33% |
| Copper | 0.179mg | 0.074mg | 12% |
| Vitamin B1 | 0.04mg | 0.177mg | 11% |
| Vitamin E | 1.89mg | 0.36mg | 10% |
| Fiber | 1.6g | 4g | 10% |
| Phosphorus | 46mg | 108mg | 9% |
| Magnesium | 81mg | 48mg | 8% |
| Potassium | 379mg | 152mg | 7% |
| Fats | 0.2g | 3.34g | 5% |
| Polyunsaturated fat | 0.07g | 0.774g | 5% |
| Monounsaturated fat | 0.04g | 2.182g | 5% |
| Protein | 1.8g | 3.74g | 4% |
| Zinc | 0.36mg | 0.64mg | 3% |
| Vitamin B2 | 0.09mg | 0.07mg | 2% |
| Vitamin B5 | 0.172mg | 0.254mg | 2% |
| Calories | 19kcal | 60kcal | 2% |
| Manganese | 0.366mg | 0.422mg | 2% |
| Folate | 14µg | 7µg | 2% |
| Iron | 1.8mg | 1.61mg | 2% |
| Vitamin B6 | 0.099mg | 0.07mg | 2% |
| Choline | 18mg | 22.4mg | 1% |
| Saturated fat | 0.03g | 0.214g | 1% |
| Vitamin B3 | 0.4mg | 0.565mg | 1% |
| Calcium | 51mg | 63mg | 1% |
| Carbs | 3.74g | 5.83g | 1% |
| Net carbs | 2.14g | 1.83g | N/A |
| Sugar | 1.1g | 0.92g | N/A |
| Starch | 0.64g | 0% | |
| Trans fat | 0g | 0.009g | N/A |
| Tryptophan | 0.017mg | 0.009mg | 0% |
| Threonine | 0.083mg | 0.167mg | 0% |
| Isoleucine | 0.147mg | 0.146mg | 0% |
| Leucine | 0.13mg | 0.292mg | 0% |
| Lysine | 0.099mg | 0.264mg | 0% |
| Methionine | 0.019mg | 0.076mg | 0% |
| Phenylalanine | 0.11mg | 0.161mg | 0% |
| Valine | 0.11mg | 0.189mg | 0% |
| Histidine | 0.036mg | 0.119mg | 0% |
| Fructose | 0.23g | 0% | |
| Omega-3 - ALA | 0.373g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | |
| Omega-6 - Linoleic acid | 0.358g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
185%
10%
Minerals Daily Need Coverage Score
34%
60%
Comparison summary
Which food is lower in Sugar?
Mustard is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Chard raw contains less Sodium (difference - 891mg)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 0.184g)
Which food is cheaper?
Chard raw is cheaper (difference - $1.7)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.