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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 A, vitamin K, magnesium, iron, and choline.
  • Chard covers your daily need for vitamin A, 62% 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.
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%
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%
Contains more CalciumCalcium +98.3%
Contains more PhosphorusPhosphorus +75.8%
Contains less SodiumSodium -88.8%
Contains more MagnesiumMagnesium +168.8%
Contains more PotassiumPotassium +43%
Contains more IronIron +37.8%
Contains more ZincZinc +32%
~equal in Copper ~0.163mg
~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.
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%
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%
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%
Contains more Vitamin AVitamin A +102.6%
Contains more Vitamin KVitamin K +27.1%
Contains more CholineCholine +5640%
~equal in Vitamin E ~1.89mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Chard DV% diff.
Vitamin K 257.5µg 327.3µg 58%
Vitamin C 70mg 18mg 58%
Vitamin A 151µg 306µg 17%
Manganese 0.334mg 15%
Magnesium 32mg 86mg 13%
Iron 1.64mg 2.26mg 8%
Sodium 20mg 179mg 7%
Vitamin B6 0.18mg 0.085mg 7%
Calcium 115mg 58mg 6%
Choline 0.5mg 28.7mg 5%
Potassium 384mg 549mg 5%
Vitamin B1 0.08mg 0.034mg 4%
Phosphorus 58mg 33mg 4%
Fiber 3.2g 2.1g 4%
Vitamin B3 0.8mg 0.36mg 3%
Protein 2.86g 1.88g 2%
Vitamin B2 0.11mg 0.086mg 2%
Zinc 0.25mg 0.33mg 1%
Folate 12µg 9µg 1%
Vitamin E 2.01mg 1.89mg 1%
Fats 0.42g 0.08g 1%
Vitamin B5 0.21mg 0.163mg 1%
Calories 27kcal 20kcal 0%
Carbs 4.67g 4.13g 0%
Net carbs 1.47g 2.03g N/A
Sugar 1.32g 1.1g N/A
Copper 0.165mg 0.163mg 0%
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.01g 0.012g 0%
Monounsaturated fat 0.092g 0.016g 0%
Polyunsaturated fat 0.038g 0.028g 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
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
Contains more ProteinProtein +52.1%
Contains more FatsFats +425%
Contains more CarbsCarbs +13.1%
~equal in Water ~92.65g
~equal in Other ~1.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
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
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. 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.