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Arugula vs. Vegetable — In-Depth Nutrition Comparison

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Summary of differences between Arugula and Vegetable

  • Arugula has more Vitamin K, Folate, Calcium, Vitamin C, Iron, Magnesium, Potassium, and Vitamin B5, however, Vegetable is higher in Fiber, and Vitamin A RAE.
  • Arugula covers your daily need of Vitamin K 71% more than Vegetable.
  • Arugula has 6 times more Calcium than Vegetable. While Arugula has 160mg of Calcium, Vegetable has only 25mg.

These are the specific foods used in this comparison Arugula, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Arugula vs Vegetable infographic
Infographic link

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.
Contains more Calcium +540%
Contains more Iron +78%
Contains more Magnesium +113.6%
Contains more Potassium +118.3%
Contains less Sodium -22.9%
Contains more Manganese +18.1%
Equal in Phosphorus - 51
Equal in Zinc - 0.49
Equal in Copper - 0.083
Equal in Selenium - 0.3
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Calcium +540%
Contains more Iron +78%
Contains more Magnesium +113.6%
Contains more Potassium +118.3%
Contains less Sodium -22.9%
Contains more Manganese +18.1%
Equal in Phosphorus - 51
Equal in Zinc - 0.49
Equal in Copper - 0.083
Equal in Selenium - 0.3

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.
:
Contains more Vitamin E +13.2%
Contains more Vitamin C +368.8%
Contains more Vitamin B5 +189.4%
Contains more Folate +410.5%
Contains more Vitamin K +362.1%
Contains more Vitamin A +80.2%
Contains more Vitamin B1 +61.4%
Contains more Vitamin B2 +39.5%
Contains more Vitamin B3 +179%
Equal in Vitamin B6 - 0.074
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin E +13.2%
Contains more Vitamin C +368.8%
Contains more Vitamin B5 +189.4%
Contains more Folate +410.5%
Contains more Vitamin K +362.1%
Contains more Vitamin A +80.2%
Contains more Vitamin B1 +61.4%
Contains more Vitamin B2 +39.5%
Contains more Vitamin B3 +179%
Equal in Vitamin B6 - 0.074

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +340%
Contains more Water +10.2%
Contains more Other +109%
Contains more Protein +10.9%
Contains more Carbs +258.6%
Equal in Water - 83.23
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Fats +340%
Contains more Water +10.2%
Contains more Other +109%
Contains more Protein +10.9%
Contains more Carbs +258.6%
Equal in Water - 83.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +390%
Contains more Polyunsaturated fat +343.1%
Contains less Saturated Fat -64%
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +390%
Contains more Polyunsaturated fat +343.1%
Contains less Saturated Fat -64%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arugula Vegetable
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Arugula Vegetable Opinion
Net carbs 2.05g 8.69g Vegetable
Protein 2.58g 2.86g Vegetable
Fats 0.66g 0.15g Arugula
Carbs 3.65g 13.09g Vegetable
Calories 25kcal 65kcal Vegetable
Sugar 2.05g 3.12g Arugula
Fiber 1.6g 4.4g Vegetable
Calcium 160mg 25mg Arugula
Iron 1.46mg 0.82mg Arugula
Magnesium 47mg 22mg Arugula
Phosphorus 52mg 51mg Arugula
Potassium 369mg 169mg Arugula
Sodium 27mg 35mg Arugula
Zinc 0.47mg 0.49mg Vegetable
Copper 0.076mg 0.083mg Vegetable
Manganese 0.321mg 0.379mg Vegetable
Selenium 0.3µg 0.3µg
Vitamin A 2373IU 4277IU Vegetable
Vitamin A RAE 119µg 214µg Vegetable
Vitamin E 0.43mg 0.38mg Arugula
Vitamin C 15mg 3.2mg Arugula
Vitamin B1 0.044mg 0.071mg Vegetable
Vitamin B2 0.086mg 0.12mg Vegetable
Vitamin B3 0.305mg 0.851mg Vegetable
Vitamin B5 0.437mg 0.151mg Arugula
Vitamin B6 0.073mg 0.074mg Vegetable
Folate 97µg 19µg Arugula
Vitamin K 108.6µg 23.5µg Arugula
Tryptophan 0.029mg Vegetable
Threonine 0.115mg Vegetable
Isoleucine 0.139mg Vegetable
Leucine 0.19mg Vegetable
Lysine 0.17mg Vegetable
Methionine 0.034mg Vegetable
Phenylalanine 0.12mg Vegetable
Valine 0.149mg Vegetable
Histidine 0.073mg Vegetable
Saturated Fat 0.086g 0.031g Vegetable
Monounsaturated Fat 0.049g 0.01g Arugula
Polyunsaturated fat 0.319g 0.072g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Vegetable
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
52%
Arugula
36%
Vegetable
Minerals Daily Need Coverage Score
28%
Arugula
19%
Vegetable

Comparison summary

Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.055g)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 34)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.