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
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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 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% |
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 CVitamin C | +100% |
| Contains more Vitamin AVitamin A | +157.1% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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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 | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 830µg | 108.6µg | 601% |
| Folate | 14µg | 97µg | 21% |
| Vitamin A | 306µg | 119µg | 21% |
| Vitamin C | 30mg | 15mg | 17% |
| Calcium | 51mg | 160mg | 11% |
| Copper | 0.179mg | 0.076mg | 11% |
| Vitamin E | 1.89mg | 0.43mg | 10% |
| Magnesium | 81mg | 47mg | 8% |
| Sodium | 213mg | 27mg | 8% |
| Vitamin B5 | 0.172mg | 0.437mg | 5% |
| Iron | 1.8mg | 1.46mg | 4% |
| Protein | 1.8g | 2.58g | 2% |
| Vitamin B6 | 0.099mg | 0.073mg | 2% |
| Manganese | 0.366mg | 0.321mg | 2% |
| Polyunsaturated fat | 0.07g | 0.319g | 2% |
| Vitamin B3 | 0.4mg | 0.305mg | 1% |
| Selenium | 0.9µg | 0.3µg | 1% |
| Zinc | 0.36mg | 0.47mg | 1% |
| Fats | 0.2g | 0.66g | 1% |
| Phosphorus | 46mg | 52mg | 1% |
| Calories | 19kcal | 25kcal | 0% |
| Carbs | 3.74g | 3.65g | 0% |
| Net carbs | 2.14g | 2.05g | N/A |
| Potassium | 379mg | 369mg | 0% |
| Sugar | 1.1g | 2.05g | N/A |
| Fiber | 1.6g | 1.6g | 0% |
| Vitamin B1 | 0.04mg | 0.044mg | 0% |
| Vitamin B2 | 0.09mg | 0.086mg | 0% |
| Choline | 18mg | 15.3mg | 0% |
| Saturated fat | 0.03g | 0.086g | 0% |
| Monounsaturated fat | 0.04g | 0.049g | 0% |
| Tryptophan | 0.017mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.13mg | 0% | |
| Lysine | 0.099mg | 0% | |
| Methionine | 0.019mg | 0% | |
| Phenylalanine | 0.11mg | 0% | |
| Valine | 0.11mg | 0% | |
| Histidine | 0.036mg | 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 | |
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
185%
41%
Minerals Daily Need Coverage Score
34%
28%
Comparison summary
Which food is lower in Sugar?
Chard raw is lower in Sugar (difference - 0.95g)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 0.056g)
Which food is richer in minerals?
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw is relatively richer in vitamins
Which food contains less Sodium?
Arugula contains less Sodium (difference - 186mg)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)