Mustard Greens vs Chard: Calories & Nutrition Showdown


Mustard greens leaves vs Chard
Nutrition Facts
Mustard Greens Leaves
Serving size:
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Amount Per Serving:
Serving size:
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one mustard greens leaves (330g)handful (50g)cup, chopped (56g)
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Amount Per Serving:
Calories
% Daily Value
Total Fat g
0%
Cholesterol mg
0%
Sodium mg
0%
Total Carbohydrates g
0%
Dietary Fiber g
0%
Protein g
0%
Vitaminium C mg
0%
Calcium mg
0%
Iron mg
0%
Potassium mg
0%
Glycemic Index: 10
* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Chard
Serving size:
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Amount Per Serving:
Serving size:
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bunch (165g)cup, chopped stalks (175g)cup, leaves (36g)
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1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz
Amount Per Serving:
Calories
% Daily Value
Total Fat g
0%
Cholesterol mg
0%
Sodium mg
0%
Total Carbohydrates g
0%
Dietary Fiber g
0%
Protein g
0%
Vitaminium C mg
0%
Calcium mg
0%
Iron mg
0%
Potassium mg
0%
* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Mustard Greens Leaves vs Chard 100g Compare
per 100g | Mustard greens | Chard |
---|---|---|
Calories | 27 | 19 |
Carbohydrates | 4.67 g | 3.74 g |
Fat | 0.42 g | 0.2 g |
Dietary fiber | 3.2 g | 1.6 g |
Protein | 2.86 g | 3.27 g |
Calcium | 115 mg | 51 mg |
Iron | 1.64 mg | 1.8 mg |
Magnessium | 32 mg | 81 mg |
Potassium | 384 mg | 379 mg |
Sodium | 20 mg | 213 mg |
Zink | 0.25 mg | 0.39 mg |
Vitaminium A | 3024 µg | 6116 µg |
Vitaminium B1 (Thiamine) | 0.08 mg | 0.04 mg |
Vitaminium B2 (riboflavin) | 0.11 mg | 0.09 mg |
Vitaminium B3 (Niacin) | 0.8 mg | 0.4 mg |
Vitaminium B5 | 0.21 mg | 0.172 mg |
Vitaminium B6 | 0.18 mg | 0.99 mg |
Vitaminium B9 (Folic acid) | 12 mg | 14 mg |
Vitaminium C | 70 mg | 30 mg |
Vitaminium K | 257.5 µg | 830 µg |
Beta karoten | 1790 mg | 45 mg |
When it comes to leafy greens, mustard greens and chard stand out for their nutritional benefits and culinary versatility. Both vegetables are packed with vitamins, minerals, and fiber, making them excellent additions to a healthy diet. However, despite their similarities, mustard greens and chard have distinct characteristics that set them apart. Let's dive into the world of these nutritious greens to discover their unique qualities and how they compare in terms of calories, nutrition, and more. ### A Closer Look at Mustard Greens Mustard greens, with their peppery taste, are a staple in many cuisines around the world. They belong to the Brassica family, which includes kale, cabbage, and Brussels sprouts. Mustard greens are not only flavorful but also rich in nutrients. They are an excellent source of vitamins A, C, and K, and offer a good amount of calcium and iron. With only 27 calories per 100 grams, mustard greens are a low-calorie option for those looking to maintain or lose weight. ### The Versatile Chard Chard, also known as Swiss chard, is a leafy green vegetable that is often used in Mediterranean cooking. It has a slightly sweet taste and is available in several varieties, including rainbow chard, which is known for its colorful stems. Chard is particularly high in vitamins A, K, and C, and provides a significant amount of magnesium. At only 19 calories per 100 grams, chard is an even lower calorie option than mustard greens, making it an excellent choice for calorie-conscious individuals. ### Nutritional Comparison: Mustard Greens vs. Chard When comparing mustard greens and chard, it's clear that both vegetables are nutritionally dense, yet they have some differences worth noting: - **Calories and Macronutrients**: Mustard greens contain slightly more calories (27 vs. 19) and protein (2.86g vs. 3.27g) than chard. However, chard has a lower carbohydrate content (3.74g vs. 4.67g) and less fiber (1.6g vs. 3.2g). - **Vitamins and Minerals**: Both greens are excellent sources of vitamins A, C, and K, but chard outshines mustard greens in vitamin K content (830µg vs. 257.5µg) and magnesium (81mg vs. 32mg). Mustard greens, on the other hand, provide more vitamin C (70mg vs. 30mg) and calcium (115mg vs. 51mg). - **Health Benefits**: The high vitamin K content in chard supports bone health, while the vitamin A in mustard greens is beneficial for eye health. Both vegetables are rich in antioxidants and have anti-inflammatory properties, making them great choices for overall health. ### Which One Should You Choose? Ultimately, the choice between mustard greens and chard comes down to personal preference and dietary needs. If you're looking for a peppery flavor and a higher vitamin C and calcium content, mustard greens are a great choice. On the other hand, if you prefer a sweeter taste and need more vitamin K and magnesium in your diet, chard is the way to go. Both mustard greens and chard can be enjoyed in a variety of dishes, from salads and soups to stir-fries and smoothies. Experimenting with both greens in your cooking can add nutritional variety and exciting flavors to your meals. In conclusion, whether you lean towards mustard greens or chard, incorporating these leafy greens into your diet is a delicious and nutritious way to boost your health. With their low calorie content and rich nutritional profiles, both mustard greens and chard are excellent choices for anyone looking to enjoy a healthy, balanced diet.
Mustard greens 100g
27kcalCalories source
- 55% CARBS.
- 34% PROTEIN
- 11% FAT
Chard 100g
19kcalCalories source
- 50% CARBS
- 44% PROTEIN
- 6% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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