Arugula vs Chard, swiss
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Chard, swiss
Best for muscle gain
Arugula
Best for low-carb
Arugula
Macro Comparison
Arugula: 100g (100g) | Chard, swiss: 100g (100g)
25
Arugula
19
Chard, swiss
2.58g
Arugula
1.8g
Chard, swiss
3.65g
Arugula
3.74g
Chard, swiss
0.66g
Arugula
0.2g
Chard, swiss
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
41%
Arugula
38%
Chard, swiss
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| Nutrient | Arugula | Chard, swiss |
|---|---|---|
| Calories | 25 | 19 |
| Protein | 2.6g | 1.8g |
| Carbs | 3.7g | 3.7g |
| Fat | 0.7g | 0.2g |
| Fiber | 1.6g | 1.6g |
| Sugar | 2.05g | 1.1g |
| Sodium | 27mg | 213mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.09g | 0.03g |
| Potassium | 369mg | 379mg |
| Vitamin A | 119mcg | 306mcg |
| Vitamin C | 15mg | 30mg |
| Calcium | 160mg | 51mg |
| Iron | 1.46mg | 1.8mg |
Which Should You Choose?
For weight loss
Choose Chard, swiss. With 19 calories and 1.8g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Arugula. Arugula delivers 2.58g protein per serving — 0.8g more than Chard, swiss.
For low-carb diets
Choose Arugula with 3.65g carbs per serving.
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Take the free quizCommon Questions
Is Arugula or Chard, swiss better for weight loss?
For weight loss, Chard, swiss is the better choice. Arugula has 25 calories and 2.58g protein per serving, while Chard, swiss has 19 calories and 1.8g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Arugula or Chard, swiss?
Arugula has more protein per serving. Arugula provides 2.58g and Chard, swiss provides 1.8g of protein.
Can I eat both arugula and chard, swiss together?
Yes! Combining arugula and chard, swiss gives you 44 calories and 4.38g protein. This combination can work well as part of a balanced meal.