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  6. Arugula vs. Chard raw

Arugula vs. Chard raw — In-Depth Nutrition Comparison

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What are the main differences between Arugula and Chard raw?

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

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

Infographic

Arugula vs Chard raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +213.7%
Contains more ZincZinc +30.6%
Contains more PhosphorusPhosphorus +13%
Contains less SodiumSodium -87.3%
Contains more MagnesiumMagnesium +72.3%
Contains more IronIron +23.3%
Contains more CopperCopper +135.5%
Contains more ManganeseManganese +14%
Contains more SeleniumSelenium +200%
~equal in Potassium ~379mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 50% 142% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 100% 367% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B5Vitamin B5 +154.1%
Contains more FolateFolate +592.9%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +157.7%
Contains more Vitamin EVitamin E +339.5%
Contains more Vitamin B3Vitamin B3 +31.1%
Contains more Vitamin B6Vitamin B6 +35.6%
Contains more Vitamin KVitamin K +664.3%
Contains more CholineCholine +17.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B2 ~0.09mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +43.3%
Contains more FatsFats +230%
Contains more OtherOther +14.3%
~equal in Carbs ~3.74g
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated Fat: Sat. Fat 0.086 g
Monounsaturated Fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
21% 29% 50%
Saturated Fat: Sat. Fat 0.03 g
Monounsaturated Fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated Fat +22.5%
Contains more Poly. FatPolyunsaturated fat +355.7%
Contains less Sat. FatSaturated Fat -65.1%

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 raw
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Arugula Chard raw Opinion
Calories 25kcal 19kcal Arugula
Protein 2.58g 1.8g Arugula
Fats 0.66g 0.2g Arugula
Vitamin C 15mg 30mg Chard raw
Net carbs 2.05g 2.14g Chard raw
Carbs 3.65g 3.74g Chard raw
Magnesium 47mg 81mg Chard raw
Calcium 160mg 51mg Arugula
Potassium 369mg 379mg Chard raw
Iron 1.46mg 1.8mg Chard raw
Sugar 2.05g 1.1g Chard raw
Fiber 1.6g 1.6g
Copper 0.076mg 0.179mg Chard raw
Zinc 0.47mg 0.36mg Arugula
Phosphorus 52mg 46mg Arugula
Sodium 27mg 213mg Arugula
Vitamin A 2373IU 6116IU Chard raw
Vitamin A RAE 119µg 306µg Chard raw
Vitamin E 0.43mg 1.89mg Chard raw
Manganese 0.321mg 0.366mg Chard raw
Selenium 0.3µg 0.9µg Chard raw
Vitamin B1 0.044mg 0.04mg Arugula
Vitamin B2 0.086mg 0.09mg Chard raw
Vitamin B3 0.305mg 0.4mg Chard raw
Vitamin B5 0.437mg 0.172mg Arugula
Vitamin B6 0.073mg 0.099mg Chard raw
Vitamin K 108.6µg 830µg Chard raw
Folate 97µg 14µg Arugula
Choline 15.3mg 18mg Chard raw
Saturated Fat 0.086g 0.03g Chard raw
Monounsaturated Fat 0.049g 0.04g Arugula
Polyunsaturated fat 0.319g 0.07g Arugula
Tryptophan 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.099mg Chard raw
Methionine 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
49%
Arugula
206%
Chard raw
Minerals Daily Need Coverage Score
28%
Arugula
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 0.95g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.056g)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw 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)

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 raw - 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.