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  6. Chard vs. Arugula

Chard vs. Arugula — In-Depth Nutrition Comparison

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What are the differences between chard and arugula?

  • Chard is higher in vitamin K, vitamin A, iron, vitamin E, copper, and magnesium; however, arugula is richer in folate, calcium, and vitamin B5.
  • Chard's daily need coverage for vitamin K is 182% more.
  • Arugula contains 7 times less sodium than chard. Chard contains 179mg of sodium, while arugula contains 27mg.

We used Chard, swiss, cooked, boiled, drained, without salt and Arugula, raw types in this article.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chard
Chard
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 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 +83%
Contains more PotassiumPotassium +48.8%
Contains more IronIron +54.8%
Contains more CopperCopper +114.5%
Contains more SeleniumSelenium +200%
Contains more CalciumCalcium +175.9%
Contains more ZincZinc +42.4%
Contains more PhosphorusPhosphorus +57.6%
Contains less SodiumSodium -84.9%
~equal in Manganese ~0.321mg

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.
Chard
Chard
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 60% 0% 102% 38% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 50% 0% 40% 8.6% 11% 20% 5.7% 26% 17% 0% 272% 73%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin AVitamin A +157.1%
Contains more Vitamin EVitamin E +339.5%
Contains more Vitamin B3Vitamin B3 +18%
Contains more Vitamin B6Vitamin B6 +16.4%
Contains more Vitamin KVitamin K +201.4%
Contains more Vitamin B1Vitamin B1 +29.4%
Contains more Vitamin B5Vitamin B5 +168.1%
Contains more FolateFolate +977.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.086mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Arugula DV% diff.
Vitamin K 327.3µg 108.6µg 182%
Folate 9µg 97µg 22%
Vitamin A 306µg 119µg 21%
Calcium 58mg 160mg 10%
Iron 2.26mg 1.46mg 10%
Copper 0.163mg 0.076mg 10%
Vitamin E 1.89mg 0.43mg 10%
Magnesium 86mg 47mg 9%
Sodium 179mg 27mg 7%
Potassium 549mg 369mg 5%
Vitamin B5 0.163mg 0.437mg 5%
Vitamin C 18mg 15mg 3%
Phosphorus 33mg 52mg 3%
Fiber 2.1g 1.6g 2%
Choline 28.7mg 15.3mg 2%
Polyunsaturated fat 0.028g 0.319g 2%
Protein 1.88g 2.58g 1%
Fats 0.08g 0.66g 1%
Zinc 0.33mg 0.47mg 1%
Manganese 0.334mg 0.321mg 1%
Selenium 0.9µg 0.3µg 1%
Vitamin B1 0.034mg 0.044mg 1%
Vitamin B6 0.085mg 0.073mg 1%
Calories 20kcal 25kcal 0%
Protein per 100 calories 9.4g 10g N/A
Calories per 10 g protein 106kcal 97kcal N/A
Weight per 100 calories 500g 400g N/A
Net carbs 2.03g 2.05g N/A
Carbs 4.13g 3.65g 0%
Sugar 1.1g 2.05g N/A
Vitamin B2 0.086mg 0.086mg 0%
Vitamin B3 0.36mg 0.305mg 0%
Saturated fat 0.012g 0.086g 0%
Monounsaturated fat 0.016g 0.049g 0%
Tryptophan 0.018mg 0%
Threonine 0.086mg 0%
Isoleucine 0.154mg 0%
Leucine 0.135mg 0%
Lysine 0.103mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.114mg 0%
Histidine 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 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 CarbsCarbs +13.2%
Contains more ProteinProtein +37.2%
Contains more FatsFats +725%
Contains more OtherOther +11.1%
~equal in Water ~91.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 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 -86%
Contains more Mono. FatMonounsaturated fat +206.3%
Contains more Poly. FatPolyunsaturated fat +1039.3%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.