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  6. Arugula vs. Chard raw

Arugula vs. Chard raw — In-Depth Nutrition Comparison

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What are the main differences between Arugula and Chard raw?

  • Arugula is richer in Folate, Calcium, and Vitamin B5, while Chard raw is higher in Vitamin K, Vitamin A RAE, Vitamin C, Copper, Vitamin E , and Magnesium.
  • Chard raw's daily need coverage for Vitamin K is 601% higher.
  • Chard raw has 7 times less Folate than Arugula. Arugula has 97µg of Folate, while Chard raw has 14µg.
  • Arugula is lower in Sodium.

We used Arugula, raw and Chard, swiss, raw types in this comparison.

Infographic

Arugula vs Chard raw 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.
Arugula
Arugula
4
:
6
Chard raw
Chard raw
Contains more Calcium +213.7%
Contains more Phosphorus +13%
Contains less Sodium -87.3%
Contains more Zinc +30.6%
Contains more Iron +23.3%
Contains more Magnesium +72.3%
Contains more Copper +135.5%
Contains more Manganese +14%
Contains more Selenium +200%
Equal in Potassium - 379
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Calcium +213.7%
Contains more Phosphorus +13%
Contains less Sodium -87.3%
Contains more Zinc +30.6%
Contains more Iron +23.3%
Contains more Magnesium +72.3%
Contains more Copper +135.5%
Contains more Manganese +14%
Contains more Selenium +200%
Equal in Potassium - 379

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.
Arugula
Arugula
3
:
7
Chard raw
Chard raw
Contains more Vitamin B5 +154.1%
Contains more Folate +592.9%
Contains more Vitamin A +157.7%
Contains more Vitamin E +339.5%
Contains more Vitamin C +100%
Contains more Vitamin B3 +31.1%
Contains more Vitamin B6 +35.6%
Contains more Vitamin K +664.3%
Equal in Vitamin B1 - 0.04
Equal in Vitamin B2 - 0.09
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin B5 +154.1%
Contains more Folate +592.9%
Contains more Vitamin A +157.7%
Contains more Vitamin E +339.5%
Contains more Vitamin C +100%
Contains more Vitamin B3 +31.1%
Contains more Vitamin B6 +35.6%
Contains more Vitamin K +664.3%
Equal in Vitamin B1 - 0.04
Equal in Vitamin B2 - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arugula
Arugula
2
:
3
Chard raw
Chard raw
Contains more Protein +43.3%
Contains more Fats +230%
Contains more Other +14.3%
Equal in Carbs - 3.74
Equal in Water - 92.66
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more Protein +43.3%
Contains more Fats +230%
Contains more Other +14.3%
Equal in Carbs - 3.74
Equal in Water - 92.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arugula
Arugula
2
:
1
Chard raw
Chard raw
Contains more Monounsaturated Fat +22.5%
Contains more Polyunsaturated fat +355.7%
Contains less Saturated Fat -65.1%
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Monounsaturated Fat +22.5%
Contains more Polyunsaturated fat +355.7%
Contains less Saturated Fat -65.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arugula Chard raw
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Arugula Chard raw Opinion
Net carbs 2.05g 2.14g Chard raw
Protein 2.58g 1.8g Arugula
Fats 0.66g 0.2g Arugula
Carbs 3.65g 3.74g Chard raw
Calories 25kcal 19kcal Arugula
Sugar 2.05g 1.1g Chard raw
Fiber 1.6g 1.6g
Calcium 160mg 51mg Arugula
Iron 1.46mg 1.8mg Chard raw
Magnesium 47mg 81mg Chard raw
Phosphorus 52mg 46mg Arugula
Potassium 369mg 379mg Chard raw
Sodium 27mg 213mg Arugula
Zinc 0.47mg 0.36mg Arugula
Copper 0.076mg 0.179mg Chard raw
Manganese 0.321mg 0.366mg Chard raw
Selenium 0.3µg 0.9µg Chard raw
Vitamin A 2373IU 6116IU Chard raw
Vitamin A RAE 119µg 306µg Chard raw
Vitamin E 0.43mg 1.89mg Chard raw
Vitamin C 15mg 30mg Chard raw
Vitamin B1 0.044mg 0.04mg Arugula
Vitamin B2 0.086mg 0.09mg Chard raw
Vitamin B3 0.305mg 0.4mg Chard raw
Vitamin B5 0.437mg 0.172mg Arugula
Vitamin B6 0.073mg 0.099mg Chard raw
Folate 97µg 14µg Arugula
Vitamin K 108.6µg 830µg Chard raw
Tryptophan 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.099mg Chard raw
Methionine 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw
Saturated Fat 0.086g 0.03g Chard raw
Monounsaturated Fat 0.049g 0.04g Arugula
Polyunsaturated fat 0.319g 0.07g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Chard raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
52%
Arugula
222%
Chard raw
Minerals Daily Need Coverage Score
28%
Arugula
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 0.95g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.056g)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 186mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.