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  6. Wheat vs. Arugula

Wheat vs. Arugula — In-Depth Nutrition Comparison

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How are Wheat and Arugula different?

  • Wheat has more Selenium, Manganese, Copper, Phosphorus, Vitamin B3, Zinc, and Fiber, however, Arugula is richer in Folate, Calcium, and Potassium.
  • Wheat covers your daily need of Selenium 57% more than Arugula.
  • Wheat has 8 times more Vitamin B3 than Arugula. Wheat has 2.305mg of Vitamin B3, while Arugula has 0.305mg.

Wheat, KAMUT khorasan, cooked and Arugula, raw types were used in this article.

Infographic

Wheat vs Arugula 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.
Wheat
Wheat
8
:
2
Arugula
Arugula
Contains more Iron +20.5%
Contains more Phosphorus +182.7%
Contains less Sodium -70.4%
Contains more Zinc +291.5%
Contains more Copper +172.4%
Contains more Manganese +220.9%
Contains more Selenium +10533.3%
Contains more Calcium +1677.8%
Contains more Potassium +125%
Equal in Magnesium - 47
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Iron +20.5%
Contains more Phosphorus +182.7%
Contains less Sodium -70.4%
Contains more Zinc +291.5%
Contains more Copper +172.4%
Contains more Manganese +220.9%
Contains more Selenium +10533.3%
Contains more Calcium +1677.8%
Contains more Potassium +125%
Equal in Magnesium - 47

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.
Wheat
Wheat
2
:
9
Arugula
Arugula
Contains more Vitamin B1 +115.9%
Contains more Vitamin B3 +655.7%
Contains more Vitamin A +59225%
Contains more Vitamin E +79.2%
Contains more Vitamin B2 +186.7%
Contains more Folate +781.8%
Equal in Vitamin B6 - 0.073
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Arugula
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%
Contains more Vitamin B1 +115.9%
Contains more Vitamin B3 +655.7%
Contains more Vitamin A +59225%
Contains more Vitamin E +79.2%
Contains more Vitamin B2 +186.7%
Contains more Folate +781.8%
Equal in Vitamin B6 - 0.073

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
:
2
Arugula
Arugula
Contains more Protein +121.3%
Contains more Fats +25.8%
Contains more Carbs +656.2%
Contains more Water +40.7%
Contains more Other +105.9%
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more Protein +121.3%
Contains more Fats +25.8%
Contains more Carbs +656.2%
Contains more Water +40.7%
Contains more Other +105.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Arugula
Arugula
Contains less Saturated Fat -10.5%
Contains more Monounsaturated Fat +71.4%
Contains more Polyunsaturated fat +31.3%
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains less Saturated Fat -10.5%
Contains more Monounsaturated Fat +71.4%
Contains more Polyunsaturated fat +31.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Arugula Opinion
Net carbs 23.3g 2.05g Wheat
Protein 5.71g 2.58g Wheat
Fats 0.83g 0.66g Wheat
Carbs 27.6g 3.65g Wheat
Calories 132kcal 25kcal Wheat
Sugar 3.07g 2.05g Arugula
Fiber 4.3g 1.6g Wheat
Calcium 9mg 160mg Arugula
Iron 1.76mg 1.46mg Wheat
Magnesium 48mg 47mg Wheat
Phosphorus 147mg 52mg Wheat
Potassium 164mg 369mg Arugula
Sodium 8mg 27mg Wheat
Zinc 1.84mg 0.47mg Wheat
Copper 0.207mg 0.076mg Wheat
Manganese 1.03mg 0.321mg Wheat
Selenium 31.9µg 0.3µg Wheat
Vitamin A 4IU 2373IU Arugula
Vitamin A RAE 119µg Arugula
Vitamin E 0.24mg 0.43mg Arugula
Vitamin C 15mg Arugula
Vitamin B1 0.095mg 0.044mg Wheat
Vitamin B2 0.03mg 0.086mg Arugula
Vitamin B3 2.305mg 0.305mg Wheat
Vitamin B5 0.437mg Arugula
Vitamin B6 0.07mg 0.073mg Arugula
Folate 11µg 97µg Arugula
Vitamin K 108.6µg Arugula
Tryptophan 0.051mg Wheat
Threonine 0.172mg Wheat
Isoleucine 0.22mg Wheat
Leucine 0.432mg Wheat
Lysine 0.161mg Wheat
Methionine 0.097mg Wheat
Phenylalanine 0.3mg Wheat
Valine 0.267mg Wheat
Histidine 0.147mg Wheat
Trans Fat 0.002g 0g Arugula
Saturated Fat 0.077g 0.086g Wheat
Monounsaturated Fat 0.084g 0.049g Wheat
Polyunsaturated fat 0.243g 0.319g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Arugula
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
9%
Wheat
52%
Arugula
Minerals Daily Need Coverage Score
61%
Wheat
28%
Arugula

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.009g)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 1.02g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.