Raw Mustard Spinach vs Raw Swiss Chard Calories
Raw Mustard Spinach has 16% more calories than raw swiss chard: 22 vs 19 calories per 100 g.
For protein, raw mustard spinach has more. For fat, raw mustard spinach has more. For carbohydrates, about the same carbohydrates. For fiber, raw mustard spinach has more.
By typical serving, 1 cup of raw mustard spinach (150 g) has 33 calories and 1 leaf of raw swiss chard (48 g) has 9 calories.
Raw Mustard Spinach and Raw Swiss Chard calorie calculator
Raw Mustard Spinach
22calories in 100 g- Protein 2.2 g
- Fat 0.3 g
- Carbs 3.9 g
Nutrition per 100 grams
| Nutrient | Raw Mustard Spinach | Raw Swiss Chard |
|---|---|---|
| Calories | 22 | 19 |
| Protein | 2.2 g | 1.8 g |
| Fat | 0.3 g | 0.2 g |
| Saturated fat | 0 g | 0 g |
| Carbohydrates | 3.9 g | 3.7 g |
| Fiber | 2.8 g | 1.6 g |
| Sugars | - | 1.1 g |
| Sodium | 21 mg | 213 mg |
| Potassium | 449 mg | 379 mg |
| Calcium | 210 mg | 51 mg |
| Iron | 1.5 mg | 1.8 mg |
| Vitamin C | 130 mg | 30 mg |
Raw Mustard Spinach vs Raw Swiss Chard: common questions
Which has more calories, raw mustard spinach or raw swiss chard?
Raw Mustard Spinach has more calories per 100 g (22 vs 19).
Which has more protein, raw mustard spinach or raw swiss chard?
Raw Mustard Spinach has more protein per 100 g (2.2 g vs 1.8 g).
Is raw mustard spinach or raw swiss chard better for weight loss?
Raw Swiss Chard has fewer calories per 100 g, so you can eat more of it for the same calories. Total calories across the day matter more than any single food, and protein and fiber help with fullness.
More comparisons
Raw Mustard Spinach
Raw Swiss Chard
Source: USDA FoodData Central. Raw Mustard Spinach: FDC ID 168438. Raw Swiss Chard: FDC ID 169991.