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  6. Arugula vs. Chard

Arugula vs. Chard — In-Depth Nutrition Comparison

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What are the differences between arugula and chard?

  • Arugula is higher in folate, calcium, and vitamin B5; however, chard is richer in vitamin K, vitamin A, iron, vitamin E, copper, and magnesium.
  • Chard's daily need coverage for vitamin K is 182% more.
  • Chard contains 11 times less folate than arugula. Arugula contains 97µg of folate, while chard contains 9µg.
  • Arugula has less sodium.

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

Infographic

Arugula vs Chard infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
Contains more CalciumCalcium +175.9%
Contains more ZincZinc +42.4%
Contains more PhosphorusPhosphorus +57.6%
Contains less SodiumSodium -84.9%
Contains more MagnesiumMagnesium +83%
Contains more PotassiumPotassium +48.8%
Contains more IronIron +54.8%
Contains more CopperCopper +114.5%
Contains more SeleniumSelenium +200%
~equal in Manganese ~0.334mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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%
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%
Contains more Vitamin B1Vitamin B1 +29.4%
Contains more Vitamin B5Vitamin B5 +168.1%
Contains more FolateFolate +977.8%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.086mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Chard DV% diff.
Vitamin K 108.6µg 327.3µg 182%
Folate 97µg 9µg 22%
Vitamin A 119µg 306µg 21%
Calcium 160mg 58mg 10%
Iron 1.46mg 2.26mg 10%
Copper 0.076mg 0.163mg 10%
Vitamin E 0.43mg 1.89mg 10%
Magnesium 47mg 86mg 9%
Sodium 27mg 179mg 7%
Potassium 369mg 549mg 5%
Vitamin B5 0.437mg 0.163mg 5%
Vitamin C 15mg 18mg 3%
Phosphorus 52mg 33mg 3%
Fiber 1.6g 2.1g 2%
Choline 15.3mg 28.7mg 2%
Polyunsaturated fat 0.319g 0.028g 2%
Protein 2.58g 1.88g 1%
Fats 0.66g 0.08g 1%
Zinc 0.47mg 0.33mg 1%
Manganese 0.321mg 0.334mg 1%
Selenium 0.3µg 0.9µg 1%
Vitamin B1 0.044mg 0.034mg 1%
Vitamin B6 0.073mg 0.085mg 1%
Calories 25kcal 20kcal 0%
Protein per 100 calories 10g 9.4g N/A
Calories per 10 g protein 97kcal 106kcal N/A
Weight per 100 calories 400g 500g N/A
Net carbs 2.05g 2.03g N/A
Carbs 3.65g 4.13g 0%
Sugar 2.05g 1.1g N/A
Vitamin B2 0.086mg 0.086mg 0%
Vitamin B3 0.305mg 0.36mg 0%
Saturated fat 0.086g 0.012g 0%
Monounsaturated fat 0.049g 0.016g 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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
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
Contains more ProteinProtein +37.2%
Contains more FatsFats +725%
Contains more CarbsCarbs +13.2%
~equal in Water ~92.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
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
Contains more Mono. FatMonounsaturated fat +206.3%
Contains more Poly. FatPolyunsaturated fat +1039.3%
Contains less Sat. FatSaturated fat -86%

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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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.