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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 RAE, 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 Phosphorus +13%
Contains less Sodium -87.3%
Contains more Zinc +30.6%
Contains more Iron +23.3%
Contains more Magnesium +72.3%
Contains more Copper +135.5%
Equal in Potassium - 379
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 55% 34% 23% 33% 4% 13% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 68% 58% 20% 34% 28% 10% 60%
Contains more Calcium +213.7%
Contains more Phosphorus +13%
Contains less Sodium -87.3%
Contains more Zinc +30.6%
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 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%
Equal in Vitamin B1 - 0.04
Equal in Vitamin B2 - 0.09
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 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin B5 +154.1%
Contains more Folate +592.9%
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%
Equal in Vitamin B1 - 0.04
Equal in Vitamin B2 - 0.09

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

All nutrients comparison - raw data values

Nutrient Arugula Chard Opinion
Net carbs 2.05g 2.14g Chard
Protein 2.58g 1.8g Arugula
Fats 0.66g 0.2g Arugula
Carbs 3.65g 3.74g Chard
Calories 25kcal 19kcal Arugula
Starch g g
Fructose g g
Sugar 2.05g 1.1g Chard
Fiber 1.6g 1.6g
Calcium 160mg 51mg Arugula
Iron 1.46mg 1.8mg Chard
Magnesium 47mg 81mg Chard
Phosphorus 52mg 46mg Arugula
Potassium 369mg 379mg Chard
Sodium 27mg 213mg Arugula
Zinc 0.47mg 0.36mg Arugula
Copper 0.076mg 0.179mg Chard
Vitamin A 2373IU 6116IU Chard
Vitamin E 0.43mg 1.89mg Chard
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 15mg 30mg Chard
Vitamin B1 0.044mg 0.04mg Arugula
Vitamin B2 0.086mg 0.09mg Chard
Vitamin B3 0.305mg 0.4mg Chard
Vitamin B5 0.437mg 0.172mg Arugula
Vitamin B6 0.073mg 0.099mg Chard
Folate 97µg 14µg Arugula
Vitamin B12 0µg 0µg
Vitamin K 108.6µg 830µg Chard
Tryptophan mg 0.017mg Chard
Threonine mg 0.083mg Chard
Isoleucine mg 0.147mg Chard
Leucine mg 0.13mg Chard
Lysine mg 0.099mg Chard
Methionine mg 0.019mg Chard
Phenylalanine mg 0.11mg Chard
Valine mg 0.11mg Chard
Histidine mg 0.036mg Chard
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.086g 0.03g Chard
Monounsaturated Fat 0.049g 0.04g Arugula
Polyunsaturated fat 0.319g 0.07g 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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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

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.

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.