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  6. Mustard Greens Raw vs. Chard raw

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

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What are the differences between mustard Greens Raw and chard raw?

  • Mustard Greens Raw are higher in vitamin C, fiber, calcium, and vitamin B6, yet chard raw is higher in vitamin K, vitamin A, and magnesium.
  • Chard raw's daily need coverage for vitamin K is 477% more.
  • Mustard Greens Raw have 2 times more vitamin C than chard raw. While mustard Greens Raw have 70mg of vitamin C, chard raw has only 30mg.
  • The amount of sodium in mustard Greens Raw is lower.

We used Mustard greens, raw and Chard, swiss, raw types in this article.

Infographic

Mustard Greens Raw vs Chard raw infographic
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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%
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 +125.5%
Contains more PhosphorusPhosphorus +26.1%
Contains less SodiumSodium -90.6%
Contains more MagnesiumMagnesium +153.1%
Contains more ZincZinc +44%
~equal in Potassium ~379mg
~equal in Iron ~1.8mg
~equal in Copper ~0.179mg
~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%
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 CVitamin C +133.3%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +22.1%
Contains more Vitamin B6Vitamin B6 +81.8%
Contains more Vitamin AVitamin A +102.6%
Contains more Vitamin KVitamin K +222.3%
Contains more FolateFolate +16.7%
Contains more CholineCholine +3500%
~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 raw DV% diff.
Vitamin K 257.5µg 830µg 477%
Vitamin C 70mg 30mg 44%
Vitamin A 151µg 306µg 17%
Manganese 0.366mg 16%
Magnesium 32mg 81mg 12%
Sodium 20mg 213mg 8%
Calcium 115mg 51mg 6%
Vitamin B6 0.18mg 0.099mg 6%
Fiber 3.2g 1.6g 6%
Vitamin B1 0.08mg 0.04mg 3%
Choline 0.5mg 18mg 3%
Vitamin B3 0.8mg 0.4mg 3%
Phosphorus 58mg 46mg 2%
Protein 2.86g 1.8g 2%
Copper 0.165mg 0.179mg 2%
Vitamin B2 0.11mg 0.09mg 2%
Iron 1.64mg 1.8mg 2%
Zinc 0.25mg 0.36mg 1%
Vitamin E 2.01mg 1.89mg 1%
Folate 12µg 14µg 1%
Vitamin B5 0.21mg 0.172mg 1%
Calories 27kcal 19kcal 0%
Fats 0.42g 0.2g 0%
Carbs 4.67g 3.74g 0%
Net carbs 1.47g 2.14g N/A
Potassium 384mg 379mg 0%
Sugar 1.32g 1.1g N/A
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.01g 0.03g 0%
Monounsaturated fat 0.092g 0.04g 0%
Polyunsaturated fat 0.038g 0.07g 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 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
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 +58.9%
Contains more FatsFats +110%
Contains more CarbsCarbs +24.9%
Contains more OtherOther +18.5%
~equal in Water ~92.66g

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
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 less Sat. FatSaturated fat -66.7%
Contains more Mono. FatMonounsaturated fat +130%
Contains more Poly. FatPolyunsaturated fat +84.2%

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 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.