Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Chard vs Arugula - In-Depth Nutrition Comparison

Compare

What are the main differences between Chard and Arugula?

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

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

Infographic

Chard 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
4
:
Contains more Iron +23.3%
Contains more Magnesium +72.3%
Contains more Copper +135.5%
Contains more Calcium +213.7%
Contains more Phosphorus +13%
Contains less Sodium -87.3%
Contains more Zinc +30.6%
Equal in Potassium - 369
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 68% 58% 20% 34% 28% 10% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 55% 34% 23% 33% 4% 13% 26%
Contains more Iron +23.3%
Contains more Magnesium +72.3%
Contains more Copper +135.5%
Contains more Calcium +213.7%
Contains more Phosphorus +13%
Contains less Sodium -87.3%
Contains more Zinc +30.6%
Equal in Potassium - 369

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
Chard
7
:
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%
Contains more Vitamin B5 +154.1%
Contains more Folate +592.9%
Equal in Vitamin B1 - 0.044
Equal in Vitamin B2 - 0.086
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%
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%
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%
Contains more Vitamin B5 +154.1%
Contains more Folate +592.9%
Equal in Vitamin B1 - 0.044
Equal in Vitamin B2 - 0.086

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Arugula
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

People also compare

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
222
Chard
52
Arugula
Mineral Summary Score
36
Chard
29
Arugula

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
11%
Chard
15%
Arugula
Carbohydrates
4%
Chard
4%
Arugula
Fats
1%
Chard
3%
Arugula

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. Chard - 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.