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Chard vs Arugula - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in vitamins?
Chard
Chard is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.056g)
Which food contains less Sugars?
Chard
Chard contains less Sugars (difference - 0.95g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 186mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chard Arugula
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Rich in minerals Equal
Lower in glycemic index Equal
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Chard Arugula
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
309
Chard
57
Arugula
Mineral Summary Score
27
Chard
22
Arugula

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
4
:
Contains more Iron +23.3%
Contains more Magnesium +72.3%
Contains more Copper +135.5%
Contains more Calcium +213.7%
Contains more Zinc +30.6%
Contains more Phosphorus +13%
Contains less Sodium -87.3%
Equal in Potassium - 369
Contains more Iron +23.3%
Contains more Magnesium +72.3%
Contains more Copper +135.5%
Contains more Calcium +213.7%
Contains more Zinc +30.6%
Contains more Phosphorus +13%
Contains less Sodium -87.3%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
7
:
Contains more Vitamin C +100%
Contains more Vitamin A +157.7%
Contains more Vitamin E +339.5%
Contains more Vitamin B3 +31.1%
Contains more Vitamin B6 +35.6%
Contains more Vitamin K +664.3%
Contains more Vitamin B5 +154.1%
Equal in Vitamin B1 - 0.044
Equal in Vitamin B2 - 0.086
Contains more Vitamin C +100%
Contains more Vitamin A +157.7%
Contains more Vitamin E +339.5%
Contains more Vitamin B3 +31.1%
Contains more Vitamin B6 +35.6%
Contains more Vitamin K +664.3%
Contains more Vitamin B5 +154.1%
Equal in Vitamin B1 - 0.044
Equal in Vitamin B2 - 0.086

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
11%
Chard
15%
Arugula
Carbohydrates
4%
Chard
4%
Arugula
Fats
1%
Chard
3%
Arugula

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Chard Arugula Opinion
Calories 19 25 Arugula
Protein 1.8 2.58 Arugula
Fats 0.2 0.66 Arugula
Vitamin C 30 15 Chard
Carbs 3.74 3.65 Chard
Cholesterol 0 0
Vitamin D 0 0
Iron 1.8 1.46 Chard
Calcium 51 160 Arugula
Potassium 379 369 Chard
Magnesium 81 47 Chard
Sugars 1.1 2.05 Arugula
Fiber 1.6 1.6
Copper 0.179 0.076 Chard
Zinc 0.36 0.47 Arugula
Starch
Phosphorus 46 52 Arugula
Sodium 213 27 Arugula
Vitamin A 6116 2373 Chard
Vitamin E 1.89 0.43 Chard
Vitamin D 0 0
Vitamin B1 0.04 0.044 Arugula
Vitamin B2 0.09 0.086 Chard
Vitamin B3 0.4 0.305 Chard
Vitamin B5 0.172 0.437 Arugula
Vitamin B6 0.099 0.073 Chard
Vitamin B12 0 0
Vitamin K 830 108.6 Chard
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.03 0.086 Chard
Monounsaturated Fat 0.04 0.049 Arugula
Polyunsaturated fat 0.07 0.319 Arugula
Tryptophan 0.017 Chard
Threonine 0.083 Chard
Isoleucine 0.147 Chard
Leucine 0.13 Chard
Lysine 0.099 Chard
Methionine 0.019 Chard
Phenylalanine 0.11 Chard
Valine 0.11 Chard
Histidine 0.036 Chard
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.