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Chard raw vs. Arugula — In-Depth Nutrition Comparison

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What are the main differences between Chard raw and Arugula?

  • Chard raw is richer in Vitamin K, Vitamin A, Vitamin C, Copper, Vitamin E, and Magnesium, while Arugula is higher in Folate, Calcium, and Vitamin B5.
  • Chard raw's daily need coverage for Vitamin K is 601% higher.
  • Arugula has 8 times less Sodium than Chard raw. Chard raw has 213mg of Sodium, while Arugula has 27mg.

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

Infographic

Chard raw vs Arugula 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
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%
Contains more MagnesiumMagnesium +72.3%
Contains more IronIron +23.3%
Contains more CopperCopper +135.5%
Contains more ManganeseManganese +14%
Contains more SeleniumSelenium +200%
Contains more CalciumCalcium +213.7%
Contains more ZincZinc +30.6%
Contains more PhosphorusPhosphorus +13%
Contains less SodiumSodium -87.3%
~equal in Potassium ~369mg

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 100% 367% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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%
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%
Contains more Vitamin B5Vitamin B5 +154.1%
Contains more FolateFolate +592.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.044mg
~equal in Vitamin B2 ~0.086mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more OtherOther +14.3%
Contains more ProteinProtein +43.3%
Contains more FatsFats +230%
~equal in Carbs ~3.65g
~equal in Water ~91.71g

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Arugula
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 Chard raw Arugula Opinion
Calories 19kcal 25kcal Arugula
Protein 1.8g 2.58g Arugula
Fats 0.2g 0.66g Arugula
Vitamin C 30mg 15mg Chard raw
Net carbs 2.14g 2.05g Chard raw
Carbs 3.74g 3.65g Chard raw
Magnesium 81mg 47mg Chard raw
Calcium 51mg 160mg Arugula
Potassium 379mg 369mg Chard raw
Iron 1.8mg 1.46mg Chard raw
Sugar 1.1g 2.05g Chard raw
Fiber 1.6g 1.6g
Copper 0.179mg 0.076mg Chard raw
Zinc 0.36mg 0.47mg Arugula
Phosphorus 46mg 52mg Arugula
Sodium 213mg 27mg Arugula
Vitamin A 6116IU 2373IU Chard raw
Vitamin A 306µg 119µg Chard raw
Vitamin E 1.89mg 0.43mg Chard raw
Manganese 0.366mg 0.321mg Chard raw
Selenium 0.9µg 0.3µg Chard raw
Vitamin B1 0.04mg 0.044mg Arugula
Vitamin B2 0.09mg 0.086mg Chard raw
Vitamin B3 0.4mg 0.305mg Chard raw
Vitamin B5 0.172mg 0.437mg Arugula
Vitamin B6 0.099mg 0.073mg Chard raw
Vitamin K 830µg 108.6µg Chard raw
Folate 14µg 97µg Arugula
Choline 18mg 15.3mg Chard raw
Saturated Fat 0.03g 0.086g Chard raw
Monounsaturated Fat 0.04g 0.049g Arugula
Polyunsaturated fat 0.07g 0.319g 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
Chard raw Arugula
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
206%
Chard raw
49%
Arugula
Minerals Daily Need Coverage Score
34%
Chard raw
28%
Arugula

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.