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Arugula vs Chard - In-Depth Nutrition Comparison

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What are the main differences between Arugula and Chard?

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

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

Infographic

Arugula vs Chard infographic
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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
:
4
Chard
Contains more Calcium +213.7%
Contains more Zinc +30.6%
Contains more Phosphorus +13%
Contains less Sodium -87.3%
Contains more Iron +23.3%
Contains more Magnesium +72.3%
Contains more Copper +135.5%
Equal in Potassium - 379
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 48% 33% 34% 26% 13% 23% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 16% 34% 58% 60% 10% 20% 28%
Contains more Calcium +213.7%
Contains more Zinc +30.6%
Contains more Phosphorus +13%
Contains less Sodium -87.3%
Contains more Iron +23.3%
Contains more Magnesium +72.3%
Contains more Copper +135.5%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Chard
Contains more Vitamin B5 +154.1%
Contains more Folate +592.9%
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%
Equal in Vitamin B1 - 0.04
Equal in Vitamin B2 - 0.09
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 50% 143% 9% 0% 11% 20% 6% 27% 17% 0% 272% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 100% 367% 38% 0% 10% 21% 8% 11% 23% 0% 2075% 11%
Contains more Vitamin B5 +154.1%
Contains more Folate +592.9%
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%
Equal in Vitamin B1 - 0.04
Equal in Vitamin B2 - 0.09

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
52
Arugula
222
Chard
Mineral Summary Score
29
Arugula
36
Chard

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 food.
Protein
15%
Arugula
11%
Chard
Carbohydrates
4%
Arugula
4%
Chard
Fats
3%
Arugula
1%
Chard

Comparison summary table

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

Which food is preferable for your diet?

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

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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 - 0.056g)
Which food is richer in vitamins?
Chard
Chard 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)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Arugula Chard Opinion
Calories 25 19 Arugula
Protein 2.58 1.8 Arugula
Fats 0.66 0.2 Arugula
Vitamin C 15 30 Chard
Carbs 3.65 3.74 Chard
Cholesterol 0 0
Vitamin D 0 0
Iron 1.46 1.8 Chard
Calcium 160 51 Arugula
Potassium 369 379 Chard
Magnesium 47 81 Chard
Sugar 2.05 1.1 Chard
Fiber 1.6 1.6
Copper 0.076 0.179 Chard
Zinc 0.47 0.36 Arugula
Starch
Phosphorus 52 46 Arugula
Sodium 27 213 Arugula
Vitamin A 2373 6116 Chard
Vitamin E 0.43 1.89 Chard
Vitamin D 0 0
Vitamin B1 0.044 0.04 Arugula
Vitamin B2 0.086 0.09 Chard
Vitamin B3 0.305 0.4 Chard
Vitamin B5 0.437 0.172 Arugula
Vitamin B6 0.073 0.099 Chard
Vitamin B12 0 0
Vitamin K 108.6 830 Chard
Folate 97 14 Arugula
Trans Fat 0 0
Saturated Fat 0.086 0.03 Chard
Monounsaturated Fat 0.049 0.04 Arugula
Polyunsaturated fat 0.319 0.07 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
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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