Mustard Greens vs. Chard — In-Depth Nutrition Comparison
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How are mustard Greens and chard different?
- Mustard Greens is higher in vitamin K, vitamin A, vitamin C, and calcium; however, chard is richer in magnesium, iron, potassium, and choline.
- Daily need coverage for vitamin K for mustard Greens is 221% higher.
- Mustard Greens contains 2 times more calcium than chard. While mustard Greens contains 118mg of calcium, chard contains only 58mg.
- Mustard Greens has less sodium.
Mustard greens, cooked, boiled, drained, without salt and Chard, swiss, cooked, boiled, drained, without salt are the varieties used in this article.
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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.
| Contains more CalciumCalcium | +103.4% |
| Contains more PhosphorusPhosphorus | +27.3% |
| Contains less SodiumSodium | -95% |
| Contains more MagnesiumMagnesium | +561.5% |
| Contains more PotassiumPotassium | +238.9% |
| Contains more IronIron | +159.8% |
| Contains more CopperCopper | +11.6% |
| Contains more ZincZinc | +50% |
| Contains more SeleniumSelenium | +50% |
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.
| Contains more Vitamin CVitamin C | +40.6% |
| Contains more Vitamin AVitamin A | +102% |
| Contains more Vitamin B1Vitamin B1 | +20.6% |
| Contains more Vitamin B3Vitamin B3 | +20.3% |
| Contains more Vitamin B6Vitamin B6 | +15.3% |
| Contains more Vitamin KVitamin K | +81.1% |
| Contains more Vitamin B2Vitamin B2 | +36.5% |
| Contains more Vitamin B5Vitamin B5 | +35.8% |
| Contains more CholineCholine | +7075% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
Protein:
1.88 g
Fats:
0.08 g
Carbs:
4.13 g
Water:
92.65 g
Other:
1.26 g
| Contains more ProteinProtein | +36.2% |
| Contains more FatsFats | +487.5% |
| Contains more OtherOther | +85.3% |
~equal in
Carbs
~4.13g
~equal in
Water
~92.65g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.012 g
Monounsaturated fat:
Mono. Fat
0.11 g
Polyunsaturated fat:
Poly. Fat
0.046 g
Saturated fat:
Sat. Fat
0.012 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.028 g
| Contains more Mono. FatMonounsaturated fat | +587.5% |
| Contains more Poly. FatPolyunsaturated fat | +64.3% |
~equal in
Saturated fat
~0.012g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Saturated fat | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 592.7µg | 327.3µg | 221% |
| Vitamin A | 618µg | 306µg | 35% |
| Magnesium | 13mg | 86mg | 17% |
| Iron | 0.87mg | 2.26mg | 17% |
| Manganese | 0.334mg | 15% | |
| Potassium | 162mg | 549mg | 11% |
| Vitamin C | 25.3mg | 18mg | 8% |
| Sodium | 9mg | 179mg | 7% |
| Calcium | 118mg | 58mg | 6% |
| Choline | 0.4mg | 28.7mg | 5% |
| Vitamin B2 | 0.063mg | 0.086mg | 2% |
| Copper | 0.146mg | 0.163mg | 2% |
| Vitamin B1 | 0.041mg | 0.034mg | 1% |
| Selenium | 0.6µg | 0.9µg | 1% |
| Vitamin E | 1.78mg | 1.89mg | 1% |
| Vitamin B6 | 0.098mg | 0.085mg | 1% |
| Phosphorus | 42mg | 33mg | 1% |
| Zinc | 0.22mg | 0.33mg | 1% |
| Vitamin B5 | 0.12mg | 0.163mg | 1% |
| Fats | 0.47g | 0.08g | 1% |
| Protein | 2.56g | 1.88g | 1% |
| Calories | 26kcal | 20kcal | 0% |
| Carbs | 4.51g | 4.13g | 0% |
| Net carbs | 2.51g | 2.03g | N/A |
| Sugar | 1.41g | 1.1g | N/A |
| Fiber | 2g | 2.1g | 0% |
| Vitamin B3 | 0.433mg | 0.36mg | 0% |
| Folate | 9µg | 9µg | 0% |
| Saturated fat | 0.012g | 0.012g | 0% |
| Monounsaturated fat | 0.11g | 0.016g | 0% |
| Polyunsaturated fat | 0.046g | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
144%
85%
Minerals Daily Need Coverage Score
17%
36%
Comparison summary
Which food contains less Sodium?
Mustard Greens contains less Sodium (difference - 170mg)
Which food is lower in Sugar?
Chard is lower in Sugar (difference - 0.31g)
Which food is cheaper?
Chard is cheaper (difference - $1.4)
Which food is richer in minerals?
Chard is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated fat?
?
The foods are relatively equal in Saturated fat (0.012 g)
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.