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Chard vs. Mustard Greens — In-Depth Nutrition Comparison

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How are Chard and Mustard Greens different?

  • Chard is higher in Magnesium, Iron, Potassium, and Choline, however, Mustard Greens is richer in Vitamin K, Vitamin A RAE, Vitamin C, and Calcium.
  • Daily need coverage for Vitamin K from Mustard Greens is 221% higher.
  • Chard contains 72 times more Choline than Mustard Greens. While Chard contains 28.7mg of Choline, Mustard Greens contains only 0.4mg.
  • Mustard Greens has less Sodium.

Chard, swiss, cooked, boiled, drained, without salt and Mustard greens, cooked, boiled, drained, without salt are the varieties used 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +159.8%
Contains more Magnesium +561.5%
Contains more Potassium +238.9%
Contains more Zinc +50%
Contains more Copper +11.6%
Contains more Selenium +50%
Contains more Calcium +103.4%
Contains more Phosphorus +27.3%
Contains less Sodium -95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Iron +159.8%
Contains more Magnesium +561.5%
Contains more Potassium +238.9%
Contains more Zinc +50%
Contains more Copper +11.6%
Contains more Selenium +50%
Contains more Calcium +103.4%
Contains more Phosphorus +27.3%
Contains less Sodium -95%

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.
Chard
3
:
Contains more Vitamin B2 +36.5%
Contains more Vitamin B5 +35.8%
Contains more Vitamin A +102%
Contains more Vitamin C +40.6%
Contains more Vitamin B1 +20.6%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B6 +15.3%
Contains more Vitamin K +81.1%
Equal in Vitamin E - 1.78
Equal in Folate - 9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Contains more Vitamin B2 +36.5%
Contains more Vitamin B5 +35.8%
Contains more Vitamin A +102%
Contains more Vitamin C +40.6%
Contains more Vitamin B1 +20.6%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B6 +15.3%
Contains more Vitamin K +81.1%
Equal in Vitamin E - 1.78
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +85.3%
Contains more Protein +36.2%
Contains more Fats +487.5%
Equal in Carbs - 4.51
Equal in Water - 91.78
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more Other +85.3%
Contains more Protein +36.2%
Contains more Fats +487.5%
Equal in Carbs - 4.51
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +587.5%
Contains more Polyunsaturated fat +64.3%
Equal in Saturated Fat - 0.012
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Monounsaturated Fat +587.5%
Contains more Polyunsaturated fat +64.3%
Equal in Saturated Fat - 0.012

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard Mustard Greens
Lower in Sodium ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard Mustard Greens Opinion
Net carbs 2.03g 2.51g Mustard Greens
Protein 1.88g 2.56g Mustard Greens
Fats 0.08g 0.47g Mustard Greens
Carbs 4.13g 4.51g Mustard Greens
Calories 20kcal 26kcal Mustard Greens
Sugar 1.1g 1.41g Chard
Fiber 2.1g 2g Chard
Calcium 58mg 118mg Mustard Greens
Iron 2.26mg 0.87mg Chard
Magnesium 86mg 13mg Chard
Phosphorus 33mg 42mg Mustard Greens
Potassium 549mg 162mg Chard
Sodium 179mg 9mg Mustard Greens
Zinc 0.33mg 0.22mg Chard
Copper 0.163mg 0.146mg Chard
Manganese 0.334mg Chard
Selenium 0.9µg 0.6µg Chard
Vitamin A 6124IU 12370IU Mustard Greens
Vitamin A RAE 306µg 618µg Mustard Greens
Vitamin E 1.89mg 1.78mg Chard
Vitamin C 18mg 25.3mg Mustard Greens
Vitamin B1 0.034mg 0.041mg Mustard Greens
Vitamin B2 0.086mg 0.063mg Chard
Vitamin B3 0.36mg 0.433mg Mustard Greens
Vitamin B5 0.163mg 0.12mg Chard
Vitamin B6 0.085mg 0.098mg Mustard Greens
Folate 9µg 9µg
Vitamin K 327.3µg 592.7µg Mustard Greens
Tryptophan 0.018mg Chard
Threonine 0.086mg Chard
Isoleucine 0.154mg Chard
Leucine 0.135mg Chard
Lysine 0.103mg Chard
Methionine 0.02mg Chard
Phenylalanine 0.114mg Chard
Valine 0.114mg Chard
Histidine 0.038mg Chard
Saturated Fat 0.012g 0.012g
Monounsaturated Fat 0.016g 0.11g Mustard Greens
Polyunsaturated fat 0.028g 0.046g Mustard Greens

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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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
113%
Chard
201%
Mustard Greens
Minerals Daily Need Coverage Score
36%
Chard
17%
Mustard Greens

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 170mg)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 0.31g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $1.4)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.012 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients
  2. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.