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, 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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +175.9% |
| Contains more ZincZinc | +42.4% |
| Contains more PhosphorusPhosphorus | +57.6% |
| Contains less SodiumSodium | -84.9% |
| Contains more MagnesiumMagnesium | +83% |
| Contains more PotassiumPotassium | +48.8% |
| Contains more IronIron | +54.8% |
| Contains more CopperCopper | +114.5% |
| Contains more SeleniumSelenium | +200% |
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.
| Contains more Vitamin B1Vitamin B1 | +29.4% |
| Contains more Vitamin B5Vitamin B5 | +168.1% |
| Contains more FolateFolate | +977.8% |
| Contains more Vitamin CVitamin C | +20% |
| Contains more Vitamin AVitamin A | +157.1% |
| Contains more Vitamin EVitamin E | +339.5% |
| Contains more Vitamin B3Vitamin B3 | +18% |
| Contains more Vitamin B6Vitamin B6 | +16.4% |
| Contains more Vitamin KVitamin K | +201.4% |
| Contains more CholineCholine | +87.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +37.2% |
| Contains more FatsFats | +725% |
| Contains more CarbsCarbs | +13.2% |
~equal in
Water
~92.65g
~equal in
Other
~1.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +206.3% |
| Contains more Poly. FatPolyunsaturated fat | +1039.3% |
| Contains less Sat. FatSaturated 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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 108.6µg | 327.3µg | 182% |
| Folate | 97µg | 9µg | 22% |
| Vitamin A | 119µg | 306µg | 21% |
| Vitamin E | 0.43mg | 1.89mg | 10% |
| Calcium | 160mg | 58mg | 10% |
| Copper | 0.076mg | 0.163mg | 10% |
| Iron | 1.46mg | 2.26mg | 10% |
| Magnesium | 47mg | 86mg | 9% |
| Sodium | 27mg | 179mg | 7% |
| Potassium | 369mg | 549mg | 5% |
| Vitamin B5 | 0.437mg | 0.163mg | 5% |
| Phosphorus | 52mg | 33mg | 3% |
| Vitamin C | 15mg | 18mg | 3% |
| Choline | 15.3mg | 28.7mg | 2% |
| Polyunsaturated fat | 0.319g | 0.028g | 2% |
| Fiber | 1.6g | 2.1g | 2% |
| Selenium | 0.3µg | 0.9µg | 1% |
| Protein | 2.58g | 1.88g | 1% |
| Vitamin B1 | 0.044mg | 0.034mg | 1% |
| Manganese | 0.321mg | 0.334mg | 1% |
| Zinc | 0.47mg | 0.33mg | 1% |
| Fats | 0.66g | 0.08g | 1% |
| Vitamin B6 | 0.073mg | 0.085mg | 1% |
| Calories | 25kcal | 20kcal | 0% |
| Net carbs | 2.05g | 2.03g | N/A |
| Carbs | 3.65g | 4.13g | 0% |
| Sugar | 2.05g | 1.1g | N/A |
| Vitamin B2 | 0.086mg | 0.086mg | 0% |
| Vitamin B3 | 0.305mg | 0.36mg | 0% |
| Saturated fat | 0.086g | 0.012g | 0% |
| Monounsaturated fat | 0.049g | 0.016g | 0% |
| Tryptophan | 0.018mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.154mg | 0% | |
| Leucine | 0.135mg | 0% | |
| Lysine | 0.103mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.114mg | 0% | |
| Valine | 0.114mg | 0% | |
| Histidine | 0.038mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
41%
85%
Minerals Daily Need Coverage Score
28%
36%
Comparison summary
Which food is lower in Sugar?
Chard is lower in Sugar (difference - 0.95g)
Which food is lower in Saturated fat?
Chard is lower in Saturated fat (difference - 0.074g)
Which food is cheaper?
Chard is cheaper (difference - $0.4)
Which food is richer in minerals?
Chard is relatively richer in minerals
Which food is richer in vitamins?
Chard is relatively richer in vitamins
Which food contains less Sodium?
Arugula contains less Sodium (difference - 152mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)