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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 RAE, 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 are lower.

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

Infographic

Mustard Greens Raw 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 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% 181% 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% 367% 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 +102.2%
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

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%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Chard raw Opinion
Calories 27kcal 19kcal Mustard Greens Raw
Protein 2.86g 1.8g Mustard Greens Raw
Fats 0.42g 0.2g Mustard Greens Raw
Vitamin C 70mg 30mg Mustard Greens Raw
Net carbs 1.47g 2.14g Chard raw
Carbs 4.67g 3.74g Mustard Greens Raw
Magnesium 32mg 81mg Chard raw
Calcium 115mg 51mg Mustard Greens Raw
Potassium 384mg 379mg Mustard Greens Raw
Iron 1.64mg 1.8mg Chard raw
Sugar 1.32g 1.1g Chard raw
Fiber 3.2g 1.6g Mustard Greens Raw
Copper 0.165mg 0.179mg Chard raw
Zinc 0.25mg 0.36mg Chard raw
Phosphorus 58mg 46mg Mustard Greens Raw
Sodium 20mg 213mg Mustard Greens Raw
Vitamin A 3024IU 6116IU Chard raw
Vitamin A RAE 151µg 306µg Chard raw
Vitamin E 2.01mg 1.89mg Mustard Greens Raw
Manganese 0.366mg Chard raw
Selenium 0.9µg 0.9µg
Vitamin B1 0.08mg 0.04mg Mustard Greens Raw
Vitamin B2 0.11mg 0.09mg Mustard Greens Raw
Vitamin B3 0.8mg 0.4mg Mustard Greens Raw
Vitamin B5 0.21mg 0.172mg Mustard Greens Raw
Vitamin B6 0.18mg 0.099mg Mustard Greens Raw
Vitamin K 257.5µg 830µg Chard raw
Folate 12µg 14µg Chard raw
Choline 0.5mg 18mg Chard raw
Saturated Fat 0.01g 0.03g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.04g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.07g Chard raw
Tryptophan 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.099mg Chard raw
Methionine 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw 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
94%
Mustard Greens Raw
206%
Chard raw
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 193mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.02g)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 0.22g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $1)
Which food is richer in minerals?
Chard raw
Chard raw 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)
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 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.