Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Almond butter
  5. Compare
  6. Almond butter vs. Arugula

Almond butter vs. Arugula — In-Depth Nutrition Comparison

Compare

The main differences between almond butter and arugula

  • Almond butter is richer in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, fiber, and zinc, yet arugula is richer in vitamin K and vitamin A.
  • Daily need coverage for vitamin E for almond butter is 159% higher.
  • Almond butter contains 12 times more copper than arugula. Almond butter contains 0.934mg of copper, while arugula contains 0.076mg.

Food types used in this article are Nuts, almond butter, plain, without salt added and Arugula, raw.

Infographic

Almond butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more MagnesiumMagnesium +493.6%
Contains more CalciumCalcium +116.9%
Contains more PotassiumPotassium +102.7%
Contains more IronIron +139%
Contains more CopperCopper +1128.9%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +876.9%
Contains less SodiumSodium -74.1%
Contains more ManganeseManganese +563.9%
Contains more SeleniumSelenium +700%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin EVitamin E +5530.2%
Contains more Vitamin B2Vitamin B2 +991.9%
Contains more Vitamin B3Vitamin B3 +934.4%
Contains more Vitamin B6Vitamin B6 +41.1%
Contains more CholineCholine +240.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +37.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +83%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.044mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almond butter Arugula DV% diff.
Vitamin E 24.21mg 0.43mg 159%
Copper 0.934mg 0.076mg 95%
Vitamin K 0µg 108.6µg 91%
Polyunsaturated fat 13.613g 0.319g 89%
Fats 55.5g 0.66g 84%
Monounsaturated fat 32.445g 0.049g 81%
Manganese 2.131mg 0.321mg 79%
Vitamin B2 0.939mg 0.086mg 66%
Phosphorus 508mg 52mg 65%
Magnesium 279mg 47mg 55%
Protein 20.96g 2.58g 37%
Fiber 10.3g 1.6g 35%
Calories 614kcal 25kcal 29%
Zinc 3.29mg 0.47mg 26%
Iron 3.49mg 1.46mg 25%
Calcium 347mg 160mg 19%
Saturated fat 4.152g 0.086g 18%
Vitamin B3 3.155mg 0.305mg 18%
Vitamin C 0mg 15mg 17%
Vitamin A 0µg 119µg 13%
Potassium 748mg 369mg 11%
Folate 53µg 97µg 11%
Choline 52.1mg 15.3mg 7%
Carbs 18.82g 3.65g 5%
Selenium 2.4µg 0.3µg 4%
Vitamin B6 0.103mg 0.073mg 2%
Vitamin B5 0.318mg 0.437mg 2%
Sodium 7mg 27mg 1%
Net carbs 8.52g 2.05g N/A
Sugar 4.43g 2.05g N/A
Starch 0.08g 0%
Vitamin B1 0.041mg 0.044mg 0%
Tryptophan 0.159mg 0%
Threonine 0.555mg 0%
Isoleucine 0.813mg 0%
Leucine 1.483mg 0%
Lysine 0.612mg 0%
Methionine 0.122mg 0%
Phenylalanine 1.149mg 0%
Valine 0.937mg 0%
Histidine 0.55mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
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 ProteinProtein +712.4%
Contains more FatsFats +8309.1%
Contains more CarbsCarbs +415.6%
Contains more OtherOther +120%
Contains more WaterWater +5492.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +66114.3%
Contains more Poly. FatPolyunsaturated fat +4167.4%
Contains less Sat. FatSaturated fat -97.9%

People also compare

Almond butter
Almond butter vs Almonds
Almonds
Almond butter
Almond butter vs Butter
Butter
Almond butter
Almond butter vs Peanut butter
Peanut butter
Arugula
Arugula vs Vegetable
Vegetable
Arugula
Arugula vs Basil
Basil
Arugula
Arugula vs Spinach raw
Spinach raw

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.