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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 RAE, Vitamin C, and Calcium, however, Chard is richer in Magnesium, Iron, Potassium, and Choline.
  • Daily need coverage for Vitamin K from 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
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.
Mustard Greens
Mustard Greens
3
:
7
Chard
Chard
Contains more Calcium +103.4%
Contains more Phosphorus +27.3%
Contains less Sodium -95%
Contains more Iron +159.8%
Contains more Magnesium +561.5%
Contains more Potassium +238.9%
Contains more Zinc +50%
Contains more Copper +11.6%
Contains more Selenium +50%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Calcium +103.4%
Contains more Phosphorus +27.3%
Contains less Sodium -95%
Contains more Iron +159.8%
Contains more Magnesium +561.5%
Contains more Potassium +238.9%
Contains more Zinc +50%
Contains more Copper +11.6%
Contains more Selenium +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.
Mustard Greens
Mustard Greens
6
:
3
Chard
Chard
Contains more Vitamin A +102%
Contains more Vitamin C +40.6%
Contains more Vitamin B1 +20.6%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B6 +15.3%
Contains more Vitamin K +81.1%
Contains more Vitamin B2 +36.5%
Contains more Vitamin B5 +35.8%
Equal in Vitamin E - 1.89
Equal in Folate - 9
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin A +102%
Contains more Vitamin C +40.6%
Contains more Vitamin B1 +20.6%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B6 +15.3%
Contains more Vitamin K +81.1%
Contains more Vitamin B2 +36.5%
Contains more Vitamin B5 +35.8%
Equal in Vitamin E - 1.89
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
3
:
2
Chard
Chard
Contains more Protein +36.2%
Contains more Fats +487.5%
Contains more Other +85.3%
Equal in Carbs - 4.13
Equal in Water - 92.65
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Chard
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 Protein +36.2%
Contains more Fats +487.5%
Contains more Other +85.3%
Equal in Carbs - 4.13
Equal in Water - 92.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
0
Chard
Chard
Contains more Monounsaturated Fat +587.5%
Contains more Polyunsaturated fat +64.3%
Equal in Saturated Fat - 0.012
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Monounsaturated Fat +587.5%
Contains more Polyunsaturated fat +64.3%
Equal in Saturated Fat - 0.012

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 Chard
Lower in Sodium ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
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 Mustard Greens Chard Opinion
Net carbs 2.51g 2.03g Mustard Greens
Protein 2.56g 1.88g Mustard Greens
Fats 0.47g 0.08g Mustard Greens
Carbs 4.51g 4.13g Mustard Greens
Calories 26kcal 20kcal Mustard Greens
Sugar 1.41g 1.1g Chard
Fiber 2g 2.1g Chard
Calcium 118mg 58mg Mustard Greens
Iron 0.87mg 2.26mg Chard
Magnesium 13mg 86mg Chard
Phosphorus 42mg 33mg Mustard Greens
Potassium 162mg 549mg Chard
Sodium 9mg 179mg Mustard Greens
Zinc 0.22mg 0.33mg Chard
Copper 0.146mg 0.163mg Chard
Manganese 0.334mg Chard
Selenium 0.6µg 0.9µg Chard
Vitamin A 12370IU 6124IU Mustard Greens
Vitamin A RAE 618µg 306µg Mustard Greens
Vitamin E 1.78mg 1.89mg Chard
Vitamin C 25.3mg 18mg Mustard Greens
Vitamin B1 0.041mg 0.034mg Mustard Greens
Vitamin B2 0.063mg 0.086mg Chard
Vitamin B3 0.433mg 0.36mg Mustard Greens
Vitamin B5 0.12mg 0.163mg Chard
Vitamin B6 0.098mg 0.085mg Mustard Greens
Folate 9µg 9µg
Vitamin K 592.7µg 327.3µg Mustard Greens
Tryptophan 0.018mg Chard
Threonine 0.086mg Chard
Isoleucine 0.154mg Chard
Leucine 0.135mg Chard
Lysine 0.103mg Chard
Methionine 0.02mg Chard
Phenylalanine 0.114mg Chard
Valine 0.114mg Chard
Histidine 0.038mg Chard
Saturated Fat 0.012g 0.012g
Monounsaturated Fat 0.11g 0.016g Mustard Greens
Polyunsaturated fat 0.046g 0.028g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Chard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
201%
Mustard Greens
113%
Chard
Minerals Daily Need Coverage Score
17%
Mustard Greens
36%
Chard

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 170mg)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 0.31g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $1.4)
Which food is richer in minerals?
Chard
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.

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.