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Chard vs Arugula - In-Depth Nutrition Comparison

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What are the main differences between Chard and Arugula?

  • Chard 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'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
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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" 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 Zinc +30.6%
Contains more Phosphorus +13%
Contains less Sodium -87.3%
Equal in Potassium - 369
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 16% 34% 58% 60% 10% 20% 28%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 48% 33% 34% 26% 13% 23% 4%
Contains more Iron +23.3%
Contains more Magnesium +72.3%
Contains more Copper +135.5%
Contains more Calcium +213.7%
Contains more Zinc +30.6%
Contains more Phosphorus +13%
Contains less Sodium -87.3%
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 C +100%
Contains more Vitamin A +157.7%
Contains more Vitamin E +339.5%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 100% 367% 38% 0% 10% 21% 8% 11% 23% 0% 2075% 11%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 50% 143% 9% 0% 11% 20% 6% 27% 17% 0% 272% 73%
Contains more Vitamin C +100%
Contains more Vitamin A +157.7%
Contains more Vitamin E +339.5%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.