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Arugula vs. Chard — In-Depth Nutrition Comparison

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What are the differences between Arugula and Chard?

  • Arugula is higher in Folate, Calcium, and Vitamin B5, however, Chard is richer in Vitamin K, Vitamin A RAE, Iron, Vitamin E , Copper, and Magnesium.
  • Chard's daily need coverage for Vitamin K is 182% more.
  • Chard contains 11 times less Folate than Arugula. Arugula contains 97µg of Folate, while Chard contains 9µg.
  • Arugula has less Sodium.

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

Infographic

Arugula vs Chard 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.
:
6
Chard
Contains more Calcium +175.9%
Contains more Phosphorus +57.6%
Contains less Sodium -84.9%
Contains more Zinc +42.4%
Contains more Iron +54.8%
Contains more Magnesium +83%
Contains more Potassium +48.8%
Contains more Copper +114.5%
Contains more Selenium +200%
Equal in Manganese - 0.334
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Calcium +175.9%
Contains more Phosphorus +57.6%
Contains less Sodium -84.9%
Contains more Zinc +42.4%
Contains more Iron +54.8%
Contains more Magnesium +83%
Contains more Potassium +48.8%
Contains more Copper +114.5%
Contains more Selenium +200%
Equal in Manganese - 0.334

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.
:
6
Chard
Contains more Vitamin B1 +29.4%
Contains more Vitamin B5 +168.1%
Contains more Folate +977.8%
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%
Equal in Vitamin B2 - 0.086
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%
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%
Contains more Vitamin B1 +29.4%
Contains more Vitamin B5 +168.1%
Contains more Folate +977.8%
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%
Equal in Vitamin B2 - 0.086

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Chard
Contains more Protein +37.2%
Contains more Fats +725%
Contains more Other +11.1%
Contains more Carbs +13.2%
Equal in Water - 92.65
Equal in Other - 1.26
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Protein +37.2%
Contains more Fats +725%
Contains more Other +11.1%
Contains more Carbs +13.2%
Equal in Water - 92.65
Equal in Other - 1.26

Fat Type Comparison

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Chard
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
52%
Arugula
113%
Chard
Minerals Daily Need Coverage Score
28%
Arugula
36%
Chard

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. 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/170401/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.