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Mustard Greens vs Chard - In-Depth Nutrition Comparison

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What are the differences between Mustard Greens and Chard?

  • Mustard Greens are higher in Vitamin C, Calcium, Fiber, and Vitamin B6, yet Chard is higher in Vitamin K, Vitamin A, and Magnesium.
  • Chard's daily need coverage for Vitamin K is 477% more.
  • Mustard Greens have 2 times more Vitamin C than Chard. While Mustard Greens have 70mg of Vitamin C, Chard has only 30mg.
  • The amount of Sodium in Mustard Greens are lower.

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

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Mustard Greens vs Chard 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Chard
Contains more Calcium +125.5%
Contains more Phosphorus +26.1%
Contains less Sodium -90.6%
Contains more Magnesium +153.1%
Contains more Zinc +44%
Equal in Iron - 1.8
Equal in Potassium - 379
Equal in Copper - 0.179
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 35% 34% 23% 56% 7% 25% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 16% 34% 58% 60% 10% 20% 28%
Contains more Calcium +125.5%
Contains more Phosphorus +26.1%
Contains less Sodium -90.6%
Contains more Magnesium +153.1%
Contains more Zinc +44%
Equal in Iron - 1.8
Equal in Potassium - 379
Equal in Copper - 0.179

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Chard
Contains more Vitamin C +133.3%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +22.1%
Contains more Vitamin B6 +81.8%
Contains more Vitamin A +102.2%
Contains more Vitamin K +222.3%
Contains more Folate +16.7%
Equal in Vitamin E - 1.89
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 234% 182% 41% 0% 20% 26% 15% 13% 42% 0% 644% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 100% 367% 38% 0% 10% 21% 8% 11% 23% 0% 2075% 11%
Contains more Vitamin C +133.3%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +22.1%
Contains more Vitamin B6 +81.8%
Contains more Vitamin A +102.2%
Contains more Vitamin K +222.3%
Contains more Folate +16.7%
Equal in Vitamin E - 1.89

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
102
Mustard Greens
222
Chard
Mineral Summary Score
30
Mustard Greens
36
Chard

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Mustard Greens
11%
Chard
Carbohydrates
5%
Mustard Greens
4%
Chard
Fats
2%
Mustard Greens
1%
Chard

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mustard Greens Chard
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Chard
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 193mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.02g)
Which food is richer in vitamins?
Mustard Greens
Mustard Greens 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)
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.

All nutrients comparison - raw data values

Nutrient Mustard Greens Chard Opinion
Calories 27 19 Mustard Greens
Protein 2.86 1.8 Mustard Greens
Fats 0.42 0.2 Mustard Greens
Vitamin C 70 30 Mustard Greens
Carbs 4.67 3.74 Mustard Greens
Cholesterol 0 0
Vitamin D 0 0
Iron 1.64 1.8 Chard
Calcium 115 51 Mustard Greens
Potassium 384 379 Mustard Greens
Magnesium 32 81 Chard
Sugar 1.32 1.1 Chard
Fiber 3.2 1.6 Mustard Greens
Copper 0.165 0.179 Chard
Zinc 0.25 0.36 Chard
Starch
Phosphorus 58 46 Mustard Greens
Sodium 20 213 Mustard Greens
Vitamin A 3024 6116 Chard
Vitamin E 2.01 1.89 Mustard Greens
Vitamin D 0 0
Vitamin B1 0.08 0.04 Mustard Greens
Vitamin B2 0.11 0.09 Mustard Greens
Vitamin B3 0.8 0.4 Mustard Greens
Vitamin B5 0.21 0.172 Mustard Greens
Vitamin B6 0.18 0.099 Mustard Greens
Vitamin B12 0 0
Vitamin K 257.5 830 Chard
Folate 12 14 Chard
Trans Fat 0 0
Saturated Fat 0.01 0.03 Mustard Greens
Monounsaturated Fat 0.092 0.04 Mustard Greens
Polyunsaturated fat 0.038 0.07 Chard
Tryptophan 0.017 Chard
Threonine 0.083 Chard
Isoleucine 0.147 Chard
Leucine 0.13 Chard
Lysine 0.099 Chard
Methionine 0.019 Chard
Phenylalanine 0.11 Chard
Valine 0.11 Chard
Histidine 0.036 Chard
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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