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  6. Mustard Greens vs. Chard

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.

Infographic

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" 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 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Chard
Chard
7
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 +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.
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 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
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 +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%
~equal in Vitamin E ~1.89mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Chard 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Chard
Chard
2
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 +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
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 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 more Mono. FatMonounsaturated fat +587.5%
Contains more Poly. FatPolyunsaturated fat +64.3%
~equal in Saturated fat ~0.012g

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.