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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, 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 is 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.
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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +153.1%
Contains more ZincZinc +44%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +125.5%
Contains more PhosphorusPhosphorus +26.1%
Contains less SodiumSodium -90.6%
~equal in Potassium ~384mg
~equal in Iron ~1.64mg
~equal in Copper ~0.165mg
~equal in Selenium ~0.9µg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin AVitamin A +102.6%
Contains more Vitamin KVitamin K +222.3%
Contains more FolateFolate +16.7%
Contains more CholineCholine +3500%
Contains more Vitamin CVitamin C +133.3%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +22.1%
Contains more Vitamin B6Vitamin B6 +81.8%
~equal in Vitamin E ~2.01mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Mustard Greens Raw DV% diff.
Vitamin K 830µg 257.5µg 477%
Vitamin C 30mg 70mg 44%
Vitamin A 306µg 151µg 17%
Manganese 0.366mg 16%
Magnesium 81mg 32mg 12%
Sodium 213mg 20mg 8%
Calcium 51mg 115mg 6%
Vitamin B6 0.099mg 0.18mg 6%
Fiber 1.6g 3.2g 6%
Vitamin B1 0.04mg 0.08mg 3%
Choline 18mg 0.5mg 3%
Vitamin B3 0.4mg 0.8mg 3%
Phosphorus 46mg 58mg 2%
Protein 1.8g 2.86g 2%
Copper 0.179mg 0.165mg 2%
Vitamin B2 0.09mg 0.11mg 2%
Iron 1.8mg 1.64mg 2%
Zinc 0.36mg 0.25mg 1%
Vitamin E 1.89mg 2.01mg 1%
Folate 14µg 12µg 1%
Vitamin B5 0.172mg 0.21mg 1%
Calories 19kcal 27kcal 0%
Fats 0.2g 0.42g 0%
Carbs 3.74g 4.67g 0%
Net carbs 2.14g 1.47g N/A
Potassium 379mg 384mg 0%
Sugar 1.1g 1.32g N/A
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.03g 0.01g 0%
Monounsaturated fat 0.04g 0.092g 0%
Polyunsaturated fat 0.07g 0.038g 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%

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
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 OtherOther +18.5%
Contains more ProteinProtein +58.9%
Contains more FatsFats +110%
Contains more CarbsCarbs +24.9%
~equal in Water ~90.7g

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% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +84.2%
Contains less Sat. FatSaturated fat -66.7%
Contains more Mono. FatMonounsaturated fat +130%

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.