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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

Chard raw vs Mustard 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
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.
Chard raw Mustard
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Mustard 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?

ok
ok
is better in case of low diet
Chard raw Mustard
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
185%
Chard raw
10%
Mustard
Minerals Daily Need Coverage Score
34%
Chard raw
60%
Mustard

Comparison summary

Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 891mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.184g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $1.7)
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)
Which food is richer in minerals?
?
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?
?
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.