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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, and Magnesium, yet Mustard Greens are higher in Vitamin C, Fiber, Calcium, 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
Chard
4
:
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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 16% 34% 58% 60% 10% 20% 28%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 35% 34% 23% 56% 7% 25% 3%
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 Vitamin K +222.3%
Contains more Folate +16.7%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 100% 367% 38% 0% 10% 21% 8% 11% 23% 0% 2075% 11%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 234% 182% 41% 0% 20% 26% 15% 13% 42% 0% 644% 9%
Contains more Vitamin A +102.2%
Contains more Vitamin K +222.3%
Contains more Folate +16.7%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.