Chard vs. Mustard Greens — In-Depth Nutrition Comparison
Compare
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, vitamin C, and calcium.
- Daily need coverage for vitamin K for 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
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.
| Contains more MagnesiumMagnesium | +561.5% |
| Contains more PotassiumPotassium | +238.9% |
| Contains more IronIron | +159.8% |
| Contains more CopperCopper | +11.6% |
| Contains more ZincZinc | +50% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +50% |
| Contains more CalciumCalcium | +103.4% |
| Contains more PhosphorusPhosphorus | +27.3% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin B2Vitamin B2 | +36.5% |
| Contains more Vitamin B5Vitamin B5 | +35.8% |
| Contains more CholineCholine | +7075% |
| Contains more Vitamin CVitamin C | +40.6% |
| Contains more Vitamin AVitamin A | +102% |
| Contains more Vitamin B1Vitamin B1 | +20.6% |
| Contains more Vitamin B3Vitamin B3 | +20.3% |
| Contains more Vitamin B6Vitamin B6 | +15.3% |
| Contains more Vitamin KVitamin K | +81.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 327.3µg | 592.7µg | 221% |
| Vitamin A | 306µg | 618µg | 35% |
| Magnesium | 86mg | 13mg | 17% |
| Iron | 2.26mg | 0.87mg | 17% |
| Manganese | 0.334mg | 15% | |
| Potassium | 549mg | 162mg | 11% |
| Vitamin C | 18mg | 25.3mg | 8% |
| Sodium | 179mg | 9mg | 7% |
| Calcium | 58mg | 118mg | 6% |
| Choline | 28.7mg | 0.4mg | 5% |
| Vitamin B2 | 0.086mg | 0.063mg | 2% |
| Copper | 0.163mg | 0.146mg | 2% |
| Vitamin B1 | 0.034mg | 0.041mg | 1% |
| Selenium | 0.9µg | 0.6µg | 1% |
| Vitamin E | 1.89mg | 1.78mg | 1% |
| Vitamin B6 | 0.085mg | 0.098mg | 1% |
| Phosphorus | 33mg | 42mg | 1% |
| Zinc | 0.33mg | 0.22mg | 1% |
| Vitamin B5 | 0.163mg | 0.12mg | 1% |
| Fats | 0.08g | 0.47g | 1% |
| Protein | 1.88g | 2.56g | 1% |
| Calories | 20kcal | 26kcal | 0% |
| Carbs | 4.13g | 4.51g | 0% |
| Net carbs | 2.03g | 2.51g | N/A |
| Sugar | 1.1g | 1.41g | N/A |
| Fiber | 2.1g | 2g | 0% |
| Vitamin B3 | 0.36mg | 0.433mg | 0% |
| Folate | 9µg | 9µg | 0% |
| Saturated fat | 0.012g | 0.012g | 0% |
| Monounsaturated fat | 0.016g | 0.11g | 0% |
| Polyunsaturated fat | 0.028g | 0.046g | 0% |
| Tryptophan | 0.018mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.154mg | 0% | |
| Leucine | 0.135mg | 0% | |
| Lysine | 0.103mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.114mg | 0% | |
| Valine | 0.114mg | 0% | |
| Histidine | 0.038mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.88 g
Fats:
0.08 g
Carbs:
4.13 g
Water:
92.65 g
Other:
1.26 g
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
| Contains more OtherOther | +85.3% |
| Contains more ProteinProtein | +36.2% |
| Contains more FatsFats | +487.5% |
~equal in
Carbs
~4.51g
~equal in
Water
~91.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.012 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.028 g
Saturated fat:
Sat. Fat
0.012 g
Monounsaturated fat:
Mono. Fat
0.11 g
Polyunsaturated fat:
Poly. Fat
0.046 g
| Contains more Mono. FatMonounsaturated fat | +587.5% |
| Contains more Poly. FatPolyunsaturated fat | +64.3% |
~equal in
Saturated fat
~0.012g
