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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 K, Vitamin A RAE, Magnesium, Iron, and Choline, while Mustard Greens Raw are higher in Vitamin C, Vitamin B6, and Calcium.
  • Chard covers your daily need of Vitamin K 58% 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
:
4
Mustard Greens Raw
Mustard Greens Raw
Contains more Iron +37.8%
Contains more Magnesium +168.8%
Contains more Potassium +43%
Contains more Zinc +32%
Contains more Calcium +98.3%
Contains more Phosphorus +75.8%
Contains less Sodium -88.8%
Equal in Copper - 0.165
Equal in Selenium - 0.9
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Iron +37.8%
Contains more Magnesium +168.8%
Contains more Potassium +43%
Contains more Zinc +32%
Contains more Calcium +98.3%
Contains more Phosphorus +75.8%
Contains less Sodium -88.8%
Equal in Copper - 0.165
Equal in Selenium - 0.9

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
2
:
8
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin A +102.5%
Contains more Vitamin K +27.1%
Contains more Vitamin C +288.9%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +27.9%
Contains more Vitamin B3 +122.2%
Contains more Vitamin B5 +28.8%
Contains more Vitamin B6 +111.8%
Contains more Folate +33.3%
Equal in Vitamin E - 2.01
Chard
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%
Mustard Greens Raw
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 +102.5%
Contains more Vitamin K +27.1%
Contains more Vitamin C +288.9%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +27.9%
Contains more Vitamin B3 +122.2%
Contains more Vitamin B5 +28.8%
Contains more Vitamin B6 +111.8%
Contains more Folate +33.3%
Equal in Vitamin E - 2.01

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
1
:
4
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +52.1%
Contains more Fats +425%
Contains more Carbs +13.1%
Equal in Water - 90.7
Equal in Other - 1.35
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Mustard Greens Raw
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 Protein +52.1%
Contains more Fats +425%
Contains more Carbs +13.1%
Equal in Water - 90.7
Equal in Other - 1.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
0
:
3
Mustard Greens Raw
Mustard Greens Raw
Contains less Saturated Fat -16.7%
Contains more Monounsaturated Fat +475%
Contains more Polyunsaturated fat +35.7%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains less Saturated Fat -16.7%
Contains more Monounsaturated Fat +475%
Contains more Polyunsaturated fat +35.7%

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 Raw
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Chard Mustard Greens Raw Opinion
Net carbs 2.03g 1.47g Chard
Protein 1.88g 2.86g Mustard Greens Raw
Fats 0.08g 0.42g Mustard Greens Raw
Carbs 4.13g 4.67g Mustard Greens Raw
Calories 20kcal 27kcal Mustard Greens Raw
Sugar 1.1g 1.32g Chard
Fiber 2.1g 3.2g Mustard Greens Raw
Calcium 58mg 115mg Mustard Greens Raw
Iron 2.26mg 1.64mg Chard
Magnesium 86mg 32mg Chard
Phosphorus 33mg 58mg Mustard Greens Raw
Potassium 549mg 384mg Chard
Sodium 179mg 20mg Mustard Greens Raw
Zinc 0.33mg 0.25mg Chard
Copper 0.163mg 0.165mg Mustard Greens Raw
Manganese 0.334mg Chard
Selenium 0.9µg 0.9µg
Vitamin A 6124IU 3024IU Chard
Vitamin A RAE 306µg 151µg Chard
Vitamin E 1.89mg 2.01mg Mustard Greens Raw
Vitamin C 18mg 70mg Mustard Greens Raw
Vitamin B1 0.034mg 0.08mg Mustard Greens Raw
Vitamin B2 0.086mg 0.11mg Mustard Greens Raw
Vitamin B3 0.36mg 0.8mg Mustard Greens Raw
Vitamin B5 0.163mg 0.21mg Mustard Greens Raw
Vitamin B6 0.085mg 0.18mg Mustard Greens Raw
Folate 9µg 12µg Mustard Greens Raw
Vitamin K 327.3µg 257.5µg Chard
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 0.01g Mustard Greens Raw
Monounsaturated Fat 0.016g 0.092g Mustard Greens Raw
Polyunsaturated fat 0.028g 0.038g Mustard Greens Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
36%
Chard
25%
Mustard Greens Raw

Comparison summary

Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 159mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.002g)
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw 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 - $1.4)
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 is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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.