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  6. Chard raw vs. Arugula

Chard raw vs. Arugula — In-Depth Nutrition Comparison

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What are the main differences between Chard raw and Arugula?

  • Chard raw is richer in Vitamin K, Vitamin A RAE, Vitamin C, Copper, Vitamin E , and Magnesium, while Arugula is higher in Folate, Calcium, and Vitamin B5.
  • Chard raw's daily need coverage for Vitamin K is 601% higher.
  • Arugula has 8 times less Sodium than Chard raw. Chard raw has 213mg of Sodium, while Arugula has 27mg.

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

Infographic

Chard raw vs Arugula 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.
Chard raw
Chard raw
6
:
4
Arugula
Arugula
Contains more Iron +23.3%
Contains more Magnesium +72.3%
Contains more Copper +135.5%
Contains more Manganese +14%
Contains more Selenium +200%
Contains more Calcium +213.7%
Contains more Phosphorus +13%
Contains less Sodium -87.3%
Contains more Zinc +30.6%
Equal in Potassium - 369
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Iron +23.3%
Contains more Magnesium +72.3%
Contains more Copper +135.5%
Contains more Manganese +14%
Contains more Selenium +200%
Contains more Calcium +213.7%
Contains more Phosphorus +13%
Contains less Sodium -87.3%
Contains more Zinc +30.6%
Equal in Potassium - 369

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.
Chard raw
Chard raw
7
:
3
Arugula
Arugula
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%
Contains more Vitamin B5 +154.1%
Contains more Folate +592.9%
Equal in Vitamin B1 - 0.044
Equal in Vitamin B2 - 0.086
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%
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%
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%
Contains more Vitamin B5 +154.1%
Contains more Folate +592.9%
Equal in Vitamin B1 - 0.044
Equal in Vitamin B2 - 0.086

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Arugula
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 Chard raw Arugula Opinion
Net carbs 2.14g 2.05g Chard raw
Protein 1.8g 2.58g Arugula
Fats 0.2g 0.66g Arugula
Carbs 3.74g 3.65g Chard raw
Calories 19kcal 25kcal Arugula
Sugar 1.1g 2.05g Chard raw
Fiber 1.6g 1.6g
Calcium 51mg 160mg Arugula
Iron 1.8mg 1.46mg Chard raw
Magnesium 81mg 47mg Chard raw
Phosphorus 46mg 52mg Arugula
Potassium 379mg 369mg Chard raw
Sodium 213mg 27mg Arugula
Zinc 0.36mg 0.47mg Arugula
Copper 0.179mg 0.076mg Chard raw
Manganese 0.366mg 0.321mg Chard raw
Selenium 0.9µg 0.3µg Chard raw
Vitamin A 6116IU 2373IU Chard raw
Vitamin A RAE 306µg 119µg Chard raw
Vitamin E 1.89mg 0.43mg Chard raw
Vitamin C 30mg 15mg Chard raw
Vitamin B1 0.04mg 0.044mg Arugula
Vitamin B2 0.09mg 0.086mg Chard raw
Vitamin B3 0.4mg 0.305mg Chard raw
Vitamin B5 0.172mg 0.437mg Arugula
Vitamin B6 0.099mg 0.073mg Chard raw
Folate 14µg 97µg Arugula
Vitamin K 830µg 108.6µg 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 0.03g 0.086g Chard raw
Monounsaturated Fat 0.04g 0.049g Arugula
Polyunsaturated fat 0.07g 0.319g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Arugula
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
222%
Chard raw
52%
Arugula
Minerals Daily Need Coverage Score
34%
Chard raw
28%
Arugula

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