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  6. Chard vs. Arugula

Chard vs. Arugula — In-Depth Nutrition Comparison

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What are the differences between Chard and Arugula?

  • Chard is higher in Vitamin K, Vitamin A RAE, Iron, Vitamin E , Copper, and Magnesium, however, Arugula is richer in Folate, Calcium, and Vitamin B5.
  • Chard's daily need coverage for Vitamin K is 182% more.
  • Arugula contains 7 times less Sodium than Chard. Chard contains 179mg of Sodium, while Arugula contains 27mg.

We used Chard, swiss, cooked, boiled, drained, without salt and Arugula, raw types in this article.

Infographic

Chard 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
Chard
6
:
4
Arugula
Arugula
Contains more Iron +54.8%
Contains more Magnesium +83%
Contains more Potassium +48.8%
Contains more Copper +114.5%
Contains more Selenium +200%
Contains more Calcium +175.9%
Contains more Phosphorus +57.6%
Contains less Sodium -84.9%
Contains more Zinc +42.4%
Equal in Manganese - 0.321
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 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 +54.8%
Contains more Magnesium +83%
Contains more Potassium +48.8%
Contains more Copper +114.5%
Contains more Selenium +200%
Contains more Calcium +175.9%
Contains more Phosphorus +57.6%
Contains less Sodium -84.9%
Contains more Zinc +42.4%
Equal in Manganese - 0.321

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
Chard
6
:
3
Arugula
Arugula
Contains more Vitamin A +158.1%
Contains more Vitamin E +339.5%
Contains more Vitamin C +20%
Contains more Vitamin B3 +18%
Contains more Vitamin B6 +16.4%
Contains more Vitamin K +201.4%
Contains more Vitamin B1 +29.4%
Contains more Vitamin B5 +168.1%
Contains more Folate +977.8%
Equal in Vitamin B2 - 0.086
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
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 +158.1%
Contains more Vitamin E +339.5%
Contains more Vitamin C +20%
Contains more Vitamin B3 +18%
Contains more Vitamin B6 +16.4%
Contains more Vitamin K +201.4%
Contains more Vitamin B1 +29.4%
Contains more Vitamin B5 +168.1%
Contains more Folate +977.8%
Equal in Vitamin B2 - 0.086

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
:
3
Arugula
Arugula
Contains more Carbs +13.2%
Contains more Protein +37.2%
Contains more Fats +725%
Contains more Other +11.1%
Equal in Water - 91.71
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 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 Carbs +13.2%
Contains more Protein +37.2%
Contains more Fats +725%
Contains more Other +11.1%
Equal in Water - 91.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
:
2
Arugula
Arugula
Contains less Saturated Fat -86%
Contains more Monounsaturated Fat +206.3%
Contains more Polyunsaturated fat +1039.3%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains less Saturated Fat -86%
Contains more Monounsaturated Fat +206.3%
Contains more Polyunsaturated fat +1039.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Arugula Opinion
Net carbs 2.03g 2.05g Arugula
Protein 1.88g 2.58g Arugula
Fats 0.08g 0.66g Arugula
Carbs 4.13g 3.65g Chard
Calories 20kcal 25kcal Arugula
Sugar 1.1g 2.05g Chard
Fiber 2.1g 1.6g Chard
Calcium 58mg 160mg Arugula
Iron 2.26mg 1.46mg Chard
Magnesium 86mg 47mg Chard
Phosphorus 33mg 52mg Arugula
Potassium 549mg 369mg Chard
Sodium 179mg 27mg Arugula
Zinc 0.33mg 0.47mg Arugula
Copper 0.163mg 0.076mg Chard
Manganese 0.334mg 0.321mg Chard
Selenium 0.9µg 0.3µg Chard
Vitamin A 6124IU 2373IU Chard
Vitamin A RAE 306µg 119µg Chard
Vitamin E 1.89mg 0.43mg Chard
Vitamin C 18mg 15mg Chard
Vitamin B1 0.034mg 0.044mg Arugula
Vitamin B2 0.086mg 0.086mg
Vitamin B3 0.36mg 0.305mg Chard
Vitamin B5 0.163mg 0.437mg Arugula
Vitamin B6 0.085mg 0.073mg Chard
Folate 9µg 97µg Arugula
Vitamin K 327.3µg 108.6µg Chard
Tryptophan 0.018mg Chard
Threonine 0.086mg Chard
Isoleucine 0.154mg Chard
Leucine 0.135mg Chard
Lysine 0.103mg Chard
Methionine 0.02mg Chard
Phenylalanine 0.114mg Chard
Valine 0.114mg Chard
Histidine 0.038mg Chard
Saturated Fat 0.012g 0.086g Chard
Monounsaturated Fat 0.016g 0.049g Arugula
Polyunsaturated fat 0.028g 0.319g Arugula

Which food is preferable for your diet?

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

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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
113%
Chard
52%
Arugula
Minerals Daily Need Coverage Score
36%
Chard
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 0.95g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.074g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.4)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 152mg)
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 richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.