Chard, swiss vs Arugula

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

Chard, swiss: 100g (100g)  |  Arugula: 100g (100g)

CaloriesLower is better for weight loss

19

Chard, swiss

vs

25

Arugula

ProteinHigher supports muscle growth

1.8g

Chard, swiss

vs

2.58g

Arugula

CarbsLower for low-carb diets

3.74g

Chard, swiss

vs

3.65g

Arugula

FatLower for calorie control

0.2g

Chard, swiss

vs

0.66g

Arugula

Protein Efficiency

What percentage of calories come from protein — higher is better for staying lean.

38%

Chard, swiss

41%

Arugula

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Per 100g Comparison

NutrientChard, swissArugula
Calories1925
Protein1.8g2.6g
Carbs3.7g3.7g
Fat0.2g0.7g
Fiber1.6g1.6g
Sugar1.1g2.05g
Sodium213mg27mg
Cholesterol0mg0mg
Saturated Fat0.03g0.09g
Potassium379mg369mg
Vitamin A306mcg119mcg
Vitamin C30mg15mg
Calcium51mg160mg
Iron1.8mg1.46mg

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.

Full Chard, swiss nutrition facts →Full Arugula nutrition facts →Calculate your macros →Browse free meal plans →

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Common Questions

Is Chard, swiss or Arugula better for weight loss?

For weight loss, Chard, swiss is the better choice. Chard, swiss has 19 calories and 1.8g protein per serving, while Arugula has 25 calories and 2.58g protein. Lower calories with higher protein helps you stay full while eating fewer calories.

Which has more protein, Chard, swiss or Arugula?

Arugula has more protein per serving. Chard, swiss provides 1.8g and Arugula provides 2.58g of protein.

Can I eat both chard, swiss and arugula together?

Yes! Combining chard, swiss and arugula gives you 44 calories and 4.38g protein. This combination can work well as part of a balanced meal.

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