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  6. Mustard Greens Raw vs. Chard

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

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How are Mustard Greens Raw and Chard different?

  • Mustard Greens Raw are richer in Vitamin C, Vitamin B6, and Calcium, while Chard is higher in Vitamin K, Vitamin A RAE, Magnesium, Iron, and Choline.
  • Chard covers your daily need of Vitamin K 58% more than Mustard Greens Raw.
  • Mustard Greens Raw contain 4 times more Vitamin C than Chard. Mustard Greens Raw contain 70mg of Vitamin C, while Chard contains 18mg.
  • Mustard Greens Raw are lower in Sodium.

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

Infographic

Mustard Greens Raw vs Chard 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.
Mustard Greens Raw
Mustard Greens Raw
4
:
5
Chard
Chard
Contains more Calcium +98.3%
Contains more Phosphorus +75.8%
Contains less Sodium -88.8%
Contains more Iron +37.8%
Contains more Magnesium +168.8%
Contains more Potassium +43%
Contains more Zinc +32%
Equal in Copper - 0.163
Equal in Selenium - 0.9
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Calcium +98.3%
Contains more Phosphorus +75.8%
Contains less Sodium -88.8%
Contains more Iron +37.8%
Contains more Magnesium +168.8%
Contains more Potassium +43%
Contains more Zinc +32%
Equal in Copper - 0.163
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.
Mustard Greens Raw
Mustard Greens Raw
8
:
2
Chard
Chard
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%
Contains more Vitamin A +102.5%
Contains more Vitamin K +27.1%
Equal in Vitamin E - 1.89
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%
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%
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%
Contains more Vitamin A +102.5%
Contains more Vitamin K +27.1%
Equal in Vitamin E - 1.89

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
3
:
0
Chard
Chard
Contains less Saturated Fat -16.7%
Contains more Monounsaturated Fat +475%
Contains more Polyunsaturated fat +35.7%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 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.
Mustard Greens Raw Chard
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 Mustard Greens Raw Chard Opinion
Net carbs 1.47g 2.03g Chard
Protein 2.86g 1.88g Mustard Greens Raw
Fats 0.42g 0.08g Mustard Greens Raw
Carbs 4.67g 4.13g Mustard Greens Raw
Calories 27kcal 20kcal Mustard Greens Raw
Sugar 1.32g 1.1g Chard
Fiber 3.2g 2.1g Mustard Greens Raw
Calcium 115mg 58mg Mustard Greens Raw
Iron 1.64mg 2.26mg Chard
Magnesium 32mg 86mg Chard
Phosphorus 58mg 33mg Mustard Greens Raw
Potassium 384mg 549mg Chard
Sodium 20mg 179mg Mustard Greens Raw
Zinc 0.25mg 0.33mg Chard
Copper 0.165mg 0.163mg Mustard Greens Raw
Manganese 0.334mg Chard
Selenium 0.9µg 0.9µg
Vitamin A 3024IU 6124IU Chard
Vitamin A RAE 151µg 306µg Chard
Vitamin E 2.01mg 1.89mg Mustard Greens Raw
Vitamin C 70mg 18mg Mustard Greens Raw
Vitamin B1 0.08mg 0.034mg Mustard Greens Raw
Vitamin B2 0.11mg 0.086mg Mustard Greens Raw
Vitamin B3 0.8mg 0.36mg Mustard Greens Raw
Vitamin B5 0.21mg 0.163mg Mustard Greens Raw
Vitamin B6 0.18mg 0.085mg Mustard Greens Raw
Folate 12µg 9µg Mustard Greens Raw
Vitamin K 257.5µg 327.3µg 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 0.01g 0.012g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.016g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.028g Mustard Greens Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Chard
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
102%
Mustard Greens Raw
113%
Chard
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
36%
Chard

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.