Chard vs. Mustard — In-Depth Nutrition Comparison
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The main differences between chard and mustard
- Chard is richer in vitamin K, vitamin A, vitamin C, potassium, vitamin E, and copper, yet mustard is richer in selenium, vitamin B1, and phosphorus.
- Daily need coverage for vitamin K for chard is 272% higher.
- Chard contains 61 times more vitamin A than mustard. Chard contains 306µg of vitamin A, while mustard contains 5µg.
- Chard contains less sodium.
Food types used in this article are Chard, swiss, cooked, boiled, drained, without salt 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 | +79.2% |
| Contains more PotassiumPotassium | +261.2% |
| Contains more IronIron | +40.4% |
| Contains more CopperCopper | +120.3% |
| Contains less SodiumSodium | -83.8% |
| Contains more ZincZinc | +93.9% |
| Contains more PhosphorusPhosphorus | +227.3% |
| Contains more ManganeseManganese | +26.3% |
| 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 | +5900% |
| Contains more Vitamin AVitamin A | +5518.3% |
| Contains more Vitamin EVitamin E | +425% |
| Contains more Vitamin B2Vitamin B2 | +22.9% |
| Contains more Vitamin B6Vitamin B6 | +21.4% |
| Contains more Vitamin KVitamin K | +23278.6% |
| Contains more FolateFolate | +28.6% |
| Contains more CholineCholine | +28.1% |
| Contains more Vitamin B1Vitamin B1 | +420.6% |
| Contains more Vitamin B3Vitamin B3 | +56.9% |
| Contains more Vitamin B5Vitamin B5 | +55.8% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +98.9% |
| Contains more FatsFats | +4075% |
| Contains more CarbsCarbs | +41.2% |
| Contains more OtherOther | +167.5% |
~equal in
Water
~83.72g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -94.4% |
| Contains more Mono. FatMonounsaturated fat | +13537.5% |
| Contains more Poly. FatPolyunsaturated fat | +2664.3% |
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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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 20kcal | 60kcal |
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| Protein | 1.88g | 3.74g |
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| Fats | 0.08g | 3.34g |
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| Vitamin C | 18mg | 0.3mg |
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| Net carbs | 2.03g | 1.83g |
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| Carbs | 4.13g | 5.83g |
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| Magnesium | 86mg | 48mg |
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| Calcium | 58mg | 63mg |
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| Potassium | 549mg | 152mg |
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| Iron | 2.26mg | 1.61mg |
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| Sugar | 1.1g | 0.92g |
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| Fiber | 2.1g | 4g |
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| Copper | 0.163mg | 0.074mg |
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| Zinc | 0.33mg | 0.64mg |
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| Starch | 0.64g |
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| Phosphorus | 33mg | 108mg |
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| Sodium | 179mg | 1104mg |
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| Vitamin A | 6124IU | 109IU |
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| Vitamin A | 306µg | 5µg |
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| Vitamin E | 1.89mg | 0.36mg |
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| Manganese | 0.334mg | 0.422mg |
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| Selenium | 0.9µg | 33.5µg |
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| Vitamin B1 | 0.034mg | 0.177mg |
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| Vitamin B2 | 0.086mg | 0.07mg |
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| Vitamin B3 | 0.36mg | 0.565mg |
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| Vitamin B5 | 0.163mg | 0.254mg |
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| Vitamin B6 | 0.085mg | 0.07mg |
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| Vitamin K | 327.3µg | 1.4µg |
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| Folate | 9µg | 7µg |
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| Trans Fat | 0g | 0.009g |
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| Choline | 28.7mg | 22.4mg |
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| Saturated Fat | 0.012g | 0.214g |
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| Monounsaturated fat | 0.016g | 2.182g |
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| Polyunsaturated fat | 0.028g | 0.774g |
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| Tryptophan | 0.018mg | 0.009mg |
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| Threonine | 0.086mg | 0.167mg |
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| Isoleucine | 0.154mg | 0.146mg |
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| Leucine | 0.135mg | 0.292mg |
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| Lysine | 0.103mg | 0.264mg |
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| Methionine | 0.02mg | 0.076mg |
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| Phenylalanine | 0.114mg | 0.161mg |
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| Valine | 0.114mg | 0.189mg |
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| Histidine | 0.038mg | 0.119mg |
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| Fructose | 0.23g |
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| Omega-3 - ALA | 0.373g |
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| Omega-3 - Eicosatrienoic acid | 0.018g |
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| Omega-6 - Eicosadienoic acid | 0.01g |
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| Omega-6 - Linoleic acid | 0.358g |
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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 | |
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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
105%
11%
Minerals Daily Need Coverage Score
36%
60%
Comparison summary
Which food is lower in Sugar?
Mustard is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Chard contains less Sodium (difference - 925mg)
Which food is lower in Saturated Fat?
Chard is lower in Saturated Fat (difference - 0.202g)
Which food is cheaper?
Chard is cheaper (difference - $2.1)
Which food is richer in vitamins?
Chard is relatively richer in vitamins
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.