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  6. Chard vs. Mustard Greens Raw

Chard vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are chard and mustard Greens Raw different?

  • Chard is richer in vitamin A, vitamin K, magnesium, iron, and choline, while mustard Greens Raw are higher in vitamin C, vitamin B6, and calcium.
  • Chard covers your daily need for vitamin A, 62% more than mustard Greens Raw.
  • Chard contains 57 times more choline than mustard Greens Raw. Chard contains 28.7mg of choline, while mustard Greens Raw contain 0.5mg.
  • Mustard Greens Raw are lower in sodium.

Chard, swiss, cooked, boiled, drained, without salt and Mustard greens, raw types were used in this article.

Infographic

Chard vs Mustard Greens Raw 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.
Chard
Chard
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +168.8%
Contains more PotassiumPotassium +43%
Contains more IronIron +37.8%
Contains more ZincZinc +32%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +98.3%
Contains more PhosphorusPhosphorus +75.8%
Contains less SodiumSodium -88.8%
~equal in Copper ~0.165mg
~equal in Selenium ~0.9µg

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
Chard
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 102% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin AVitamin A +102.6%
Contains more Vitamin KVitamin K +27.1%
Contains more CholineCholine +5640%
Contains more Vitamin CVitamin C +288.9%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin B2Vitamin B2 +27.9%
Contains more Vitamin B3Vitamin B3 +122.2%
Contains more Vitamin B5Vitamin B5 +28.8%
Contains more Vitamin B6Vitamin B6 +111.8%
Contains more FolateFolate +33.3%
~equal in Vitamin E ~2.01mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Mustard Greens Raw DV% diff.
Vitamin K 327.3µg 257.5µg 58%
Vitamin C 18mg 70mg 58%
Vitamin A 306µg 151µg 17%
Manganese 0.334mg 15%
Magnesium 86mg 32mg 13%
Iron 2.26mg 1.64mg 8%
Sodium 179mg 20mg 7%
Vitamin B6 0.085mg 0.18mg 7%
Calcium 58mg 115mg 6%
Choline 28.7mg 0.5mg 5%
Potassium 549mg 384mg 5%
Vitamin B1 0.034mg 0.08mg 4%
Phosphorus 33mg 58mg 4%
Fiber 2.1g 3.2g 4%
Vitamin B3 0.36mg 0.8mg 3%
Protein 1.88g 2.86g 2%
Vitamin B2 0.086mg 0.11mg 2%
Zinc 0.33mg 0.25mg 1%
Folate 9µg 12µg 1%
Vitamin E 1.89mg 2.01mg 1%
Fats 0.08g 0.42g 1%
Vitamin B5 0.163mg 0.21mg 1%
Calories 20kcal 27kcal 0%
Carbs 4.13g 4.67g 0%
Net carbs 2.03g 1.47g N/A
Sugar 1.1g 1.32g N/A
Copper 0.163mg 0.165mg 0%
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.012g 0.01g 0%
Monounsaturated fat 0.016g 0.092g 0%
Polyunsaturated fat 0.028g 0.038g 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
Chard
Chard
1
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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +52.1%
Contains more FatsFats +425%
Contains more CarbsCarbs +13.1%
~equal in Water ~90.7g
~equal in Other ~1.35g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
0
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains less Sat. FatSaturated fat -16.7%
Contains more Mono. FatMonounsaturated fat +475%
Contains more Poly. FatPolyunsaturated fat +35.7%

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 Raw - 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.