Mustard Greens vs Chard: Calories & Nutrition Showdown



Mustard greens - calories, kcal, weight, nutrition
Mustard greens - calories, kcal, weight, nutrition

Mustard greens leaves vs Chard
Nutrition Facts

Mustard Greens Leaves
Serving size:
  change
one mustard greens leaves (330g)handful (50g)cup, chopped (56g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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%

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:
  change
bunch (165g)cup, chopped stalks (175g)cup, leaves (36g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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 100gMustard greensChard
Calories27 19
Carbohydrates4.67 g3.74 g
Fat0.42 g0.2 g
Dietary fiber3.2 g1.6 g
Protein2.86 g3.27 g
Calcium115 mg51 mg
Iron1.64 mg1.8 mg
Magnessium32 mg81 mg
Potassium384 mg379 mg
Sodium20 mg213 mg
Zink0.25 mg0.39 mg
Vitaminium A3024 µg6116 µg
Vitaminium B1 (Thiamine)0.08 mg0.04 mg
Vitaminium B2 (riboflavin)0.11 mg0.09 mg
Vitaminium B3 (Niacin)0.8 mg0.4 mg
Vitaminium B50.21 mg0.172 mg
Vitaminium B60.18 mg0.99 mg
Vitaminium B9 (Folic acid)12 mg14 mg
Vitaminium C70 mg30 mg
Vitaminium K257.5 µg830 µg
Beta karoten1790 mg45 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

27kcal

Calories source

  • 55% CARBS.
  • 34% PROTEIN
  • 11% FAT

Chard 100g

19kcal

Calories source

  • 50% CARBS
  • 44% PROTEIN
  • 6% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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