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Chard vs Mustard Greens - In-Depth Nutrition Comparison

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What are the differences between Chard and Mustard Greens?

  • Chard is higher in Vitamin K, Vitamin A RAE, and Magnesium, yet Mustard Greens are higher in Vitamin C, Calcium, Fiber, and Vitamin B6.
  • Chard's daily need coverage for Vitamin K is 477% more.
  • Chard has 36 times more Choline than Mustard Greens. While Chard has 18mg of Choline, Mustard Greens have only 0.5mg.
  • The amount of Sodium in Mustard Greens are lower.

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

Infographic

Chard vs Mustard Greens 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +153.1%
Contains more Zinc +44%
Contains more Calcium +125.5%
Contains more Phosphorus +26.1%
Contains less Sodium -90.6%
Equal in Iron - 1.64
Equal in Potassium - 384
Equal in Copper - 0.165
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 68% 58% 20% 34% 28% 10% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Contains more Magnesium +153.1%
Contains more Zinc +44%
Contains more Calcium +125.5%
Contains more Phosphorus +26.1%
Contains less Sodium -90.6%
Equal in Iron - 1.64
Equal in Potassium - 384
Equal in Copper - 0.165

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
3
:
Contains more Vitamin A +102.2%
Contains more Folate +16.7%
Contains more Vitamin K +222.3%
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%
Equal in Vitamin E - 2.01
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%
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%
Contains more Vitamin A +102.2%
Contains more Folate +16.7%
Contains more Vitamin K +222.3%
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%
Equal in Vitamin E - 2.01

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chard Mustard Greens
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chard Mustard Greens Opinion
Net carbs 2.14g 1.47g Chard
Protein 1.8g 2.86g Mustard Greens
Fats 0.2g 0.42g Mustard Greens
Carbs 3.74g 4.67g Mustard Greens
Calories 19kcal 27kcal Mustard Greens
Starch g g
Fructose g g
Sugar 1.1g 1.32g Chard
Fiber 1.6g 3.2g Mustard Greens
Calcium 51mg 115mg Mustard Greens
Iron 1.8mg 1.64mg Chard
Magnesium 81mg 32mg Chard
Phosphorus 46mg 58mg Mustard Greens
Potassium 379mg 384mg Mustard Greens
Sodium 213mg 20mg Mustard Greens
Zinc 0.36mg 0.25mg Chard
Copper 0.179mg 0.165mg Chard
Vitamin A 6116IU 3024IU Chard
Vitamin E 1.89mg 2.01mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 30mg 70mg Mustard Greens
Vitamin B1 0.04mg 0.08mg Mustard Greens
Vitamin B2 0.09mg 0.11mg Mustard Greens
Vitamin B3 0.4mg 0.8mg Mustard Greens
Vitamin B5 0.172mg 0.21mg Mustard Greens
Vitamin B6 0.099mg 0.18mg Mustard Greens
Folate 14µg 12µg Chard
Vitamin B12 0µg 0µg
Vitamin K 830µg 257.5µg Chard
Tryptophan 0.017mg mg Chard
Threonine 0.083mg mg Chard
Isoleucine 0.147mg mg Chard
Leucine 0.13mg mg Chard
Lysine 0.099mg mg Chard
Methionine 0.019mg mg Chard
Phenylalanine 0.11mg mg Chard
Valine 0.11mg mg Chard
Histidine 0.036mg mg Chard
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.03g 0.01g Mustard Greens
Monounsaturated Fat 0.04g 0.092g Mustard Greens
Polyunsaturated fat 0.07g 0.038g Chard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Mustard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
222
Chard
102
Mustard Greens
Mineral Summary Score
36
Chard
30
Mustard Greens

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Chard
17%
Mustard Greens
Carbohydrates
4%
Chard
5%
Mustard Greens
Fats
1%
Chard
2%
Mustard Greens

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 193mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.02g)
Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 0.22g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $1)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Mustard Greens - 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.