Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Spices
  4. Mustard
  5. Compare
  6. Mustard vs. Chard raw

Mustard vs. Chard raw — In-Depth Nutrition Comparison

Compare

Summary of differences between mustard and chard raw

  • Mustard has more selenium, vitamin B1, fiber, and phosphorus; however, chard raw is higher in vitamin K, vitamin A, vitamin C, copper, and vitamin E.
  • Chard raw covers your daily need for vitamin K, 691% more than mustard.
  • Mustard has 37 times more selenium than chard raw. While mustard has 33.5µg of selenium, chard raw has only 0.9µg.
  • Chard raw has less sodium.

These are the specific foods used in this comparison Mustard, prepared, yellow and Chard, swiss, raw.

Infographic

Mustard vs Chard 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +23.5%
Contains more ZincZinc +77.8%
Contains more PhosphorusPhosphorus +134.8%
Contains more ManganeseManganese +15.3%
Contains more SeleniumSelenium +3622.2%
Contains more MagnesiumMagnesium +68.8%
Contains more PotassiumPotassium +149.3%
Contains more IronIron +11.8%
Contains more CopperCopper +141.9%
Contains less SodiumSodium -80.7%

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.
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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +342.5%
Contains more Vitamin B3Vitamin B3 +41.3%
Contains more Vitamin B5Vitamin B5 +47.7%
Contains more CholineCholine +24.4%
Contains more Vitamin CVitamin C +9900%
Contains more Vitamin AVitamin A +6020%
Contains more Vitamin EVitamin E +425%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B6Vitamin B6 +41.4%
Contains more Vitamin KVitamin K +59185.7%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +107.8%
Contains more FatsFats +1570%
Contains more CarbsCarbs +55.9%
Contains more OtherOther +110.6%
Contains more WaterWater +10.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +5355%
Contains more Poly. FatPolyunsaturated fat +1005.7%
Contains less Sat. FatSaturated fat -86%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Chard raw DV% diff.
Vitamin K 1.4µg 830µg 691%
Selenium 33.5µg 0.9µg 59%
Sodium 1104mg 213mg 39%
Vitamin C 0.3mg 30mg 33%
Vitamin A 5µg 306µg 33%
Copper 0.074mg 0.179mg 12%
Vitamin B1 0.177mg 0.04mg 11%
Vitamin E 0.36mg 1.89mg 10%
Fiber 4g 1.6g 10%
Phosphorus 108mg 46mg 9%
Magnesium 48mg 81mg 8%
Potassium 152mg 379mg 7%
Fats 3.34g 0.2g 5%
Polyunsaturated fat 0.774g 0.07g 5%
Monounsaturated fat 2.182g 0.04g 5%
Protein 3.74g 1.8g 4%
Zinc 0.64mg 0.36mg 3%
Vitamin B2 0.07mg 0.09mg 2%
Vitamin B5 0.254mg 0.172mg 2%
Calories 60kcal 19kcal 2%
Manganese 0.422mg 0.366mg 2%
Folate 7µg 14µg 2%
Iron 1.61mg 1.8mg 2%
Vitamin B6 0.07mg 0.099mg 2%
Choline 22.4mg 18mg 1%
Saturated fat 0.214g 0.03g 1%
Vitamin B3 0.565mg 0.4mg 1%
Calcium 63mg 51mg 1%
Carbs 5.83g 3.74g 1%
Net carbs 1.83g 2.14g N/A
Sugar 0.92g 1.1g N/A
Starch 0.64g 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.009mg 0.017mg 0%
Threonine 0.167mg 0.083mg 0%
Isoleucine 0.146mg 0.147mg 0%
Leucine 0.292mg 0.13mg 0%
Lysine 0.264mg 0.099mg 0%
Methionine 0.076mg 0.019mg 0%
Phenylalanine 0.161mg 0.11mg 0%
Valine 0.189mg 0.11mg 0%
Histidine 0.119mg 0.036mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Mustard
185%
Chard raw
Minerals Daily Need Coverage Score
60%
Mustard
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 891mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.184g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $1.7)
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.
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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.