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Arugula vs Lettuce - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Lettuce
Lettuce contains less Sugars (difference - 1.27g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.066g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $0.1)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Arugula Lettuce
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in minerals ok
Lower in price ok
Rich in vitamins Equal
Lower in glycemic index Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
57
Arugula
85
Lettuce
Mineral Summary Score
22
Arugula
9
Lettuce

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
:
Contains more Iron +69.8%
Contains more Calcium +344.4%
Contains more Potassium +90.2%
Contains more Magnesium +261.5%
Contains more Copper +162.1%
Contains more Zinc +161.1%
Contains more Phosphorus +79.3%
Equal in Sodium - 28
Contains more Iron +69.8%
Contains more Calcium +344.4%
Contains more Potassium +90.2%
Contains more Magnesium +261.5%
Contains more Copper +162.1%
Contains more Zinc +161.1%
Contains more Phosphorus +79.3%
Equal in Sodium - 28

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
:
Contains more Vitamin C +63%
Contains more Vitamin E +95.5%
Contains more Vitamin B5 +226.1%
Contains more Vitamin A +212.1%
Contains more Vitamin B1 +59.1%
Contains more Vitamin B3 +23%
Contains more Vitamin B6 +23.3%
Contains more Vitamin K +16.3%
Equal in Vitamin B2 - 0.08
Contains more Vitamin C +63%
Contains more Vitamin E +95.5%
Contains more Vitamin B5 +226.1%
Contains more Vitamin A +212.1%
Contains more Vitamin B1 +59.1%
Contains more Vitamin B3 +23%
Contains more Vitamin B6 +23.3%
Contains more Vitamin K +16.3%
Equal in Vitamin B2 - 0.08

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 the food
Protein
15%
Arugula
8%
Lettuce
Carbohydrates
4%
Arugula
3%
Lettuce
Fats
3%
Arugula
1%
Lettuce

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Arugula Lettuce Opinion
Calories 25 15 Arugula
Protein 2.58 1.36 Arugula
Fats 0.66 0.15 Arugula
Vitamin C 15 9.2 Arugula
Carbs 3.65 2.87 Arugula
Cholesterol 0 0
Vitamin D 0 0
Iron 1.46 0.86 Arugula
Calcium 160 36 Arugula
Potassium 369 194 Arugula
Magnesium 47 13 Arugula
Sugars 2.05 0.78 Arugula
Fiber 1.6 1.3 Arugula
Copper 0.076 0.029 Arugula
Zinc 0.47 0.18 Arugula
Starch 0 Lettuce
Phosphorus 52 29 Arugula
Sodium 27 28 Arugula
Vitamin A 2373 7405 Lettuce
Vitamin E 0.43 0.22 Arugula
Vitamin D 0 0
Vitamin B1 0.044 0.07 Lettuce
Vitamin B2 0.086 0.08 Arugula
Vitamin B3 0.305 0.375 Lettuce
Vitamin B5 0.437 0.134 Arugula
Vitamin B6 0.073 0.09 Lettuce
Vitamin B12 0 0
Vitamin K 108.6 126.3 Lettuce
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.086 0.02 Lettuce
Monounsaturated Fat 0.049 0.006 Arugula
Polyunsaturated fat 0.319 0.082 Arugula
Tryptophan 0.009 Lettuce
Threonine 0.059 Lettuce
Isoleucine 0.084 Lettuce
Leucine 0.079 Lettuce
Lysine 0.084 Lettuce
Methionine 0.016 Lettuce
Phenylalanine 0.055 Lettuce
Valine 0.07 Lettuce
Histidine 0.022 Lettuce
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.