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  6. Almond butter vs. Arugula

Almond butter vs. Arugula — In-Depth Nutrition Comparison

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The main differences between Almond butter and Arugula

  • Almond butter is richer in Vitamin E , Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Fiber, Zinc, and Iron, yet Arugula is richer in Vitamin K.
  • Daily need coverage for Vitamin E from 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.
Almond butter
Almond butter
10
:
0
Arugula
Arugula
Contains more Calcium +116.9%
Contains more Iron +139%
Contains more Magnesium +493.6%
Contains more Phosphorus +876.9%
Contains more Potassium +102.7%
Contains less Sodium -74.1%
Contains more Zinc +600%
Contains more Copper +1128.9%
Contains more Manganese +563.9%
Contains more Selenium +700%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Calcium +116.9%
Contains more Iron +139%
Contains more Magnesium +493.6%
Contains more Phosphorus +876.9%
Contains more Potassium +102.7%
Contains less Sodium -74.1%
Contains more Zinc +600%
Contains more Copper +1128.9%
Contains more Manganese +563.9%
Contains more Selenium +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.
Almond butter
Almond butter
4
:
6
Arugula
Arugula
Contains more Vitamin E +5530.2%
Contains more Vitamin B2 +991.9%
Contains more Vitamin B3 +934.4%
Contains more Vitamin B6 +41.1%
Contains more Vitamin A +237200%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +37.4%
Contains more Folate +83%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.044
Almond butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 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 E +5530.2%
Contains more Vitamin B2 +991.9%
Contains more Vitamin B3 +934.4%
Contains more Vitamin B6 +41.1%
Contains more Vitamin A +237200%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +37.4%
Contains more Folate +83%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.044

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond butter
Almond butter
4
:
1
Arugula
Arugula
Contains more Protein +712.4%
Contains more Fats +8309.1%
Contains more Carbs +415.6%
Contains more Other +120%
Contains more Water +5492.1%
Almond butter
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 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 +712.4%
Contains more Fats +8309.1%
Contains more Carbs +415.6%
Contains more Other +120%
Contains more Water +5492.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond butter
Almond butter
2
:
1
Arugula
Arugula
Contains more Monounsaturated Fat +66114.3%
Contains more Polyunsaturated fat +4167.4%
Contains less Saturated Fat -97.9%
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains more Monounsaturated Fat +66114.3%
Contains more Polyunsaturated fat +4167.4%
Contains less Saturated Fat -97.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond butter Arugula Opinion
Net carbs 8.52g 2.05g Almond butter
Protein 20.96g 2.58g Almond butter
Fats 55.5g 0.66g Almond butter
Carbs 18.82g 3.65g Almond butter
Calories 614kcal 25kcal Almond butter
Starch 0.08g Almond butter
Sugar 4.43g 2.05g Arugula
Fiber 10.3g 1.6g Almond butter
Calcium 347mg 160mg Almond butter
Iron 3.49mg 1.46mg Almond butter
Magnesium 279mg 47mg Almond butter
Phosphorus 508mg 52mg Almond butter
Potassium 748mg 369mg Almond butter
Sodium 7mg 27mg Almond butter
Zinc 3.29mg 0.47mg Almond butter
Copper 0.934mg 0.076mg Almond butter
Manganese 2.131mg 0.321mg Almond butter
Selenium 2.4µg 0.3µg Almond butter
Vitamin A 1IU 2373IU Arugula
Vitamin A RAE 0µg 119µg Arugula
Vitamin E 24.21mg 0.43mg Almond butter
Vitamin C 0mg 15mg Arugula
Vitamin B1 0.041mg 0.044mg Arugula
Vitamin B2 0.939mg 0.086mg Almond butter
Vitamin B3 3.155mg 0.305mg Almond butter
Vitamin B5 0.318mg 0.437mg Arugula
Vitamin B6 0.103mg 0.073mg Almond butter
Folate 53µg 97µg Arugula
Vitamin K 0µg 108.6µg Arugula
Tryptophan 0.159mg Almond butter
Threonine 0.555mg Almond butter
Isoleucine 0.813mg Almond butter
Leucine 1.483mg Almond butter
Lysine 0.612mg Almond butter
Methionine 0.122mg Almond butter
Phenylalanine 1.149mg Almond butter
Valine 0.937mg Almond butter
Histidine 0.55mg Almond butter
Saturated Fat 4.152g 0.086g Arugula
Monounsaturated Fat 32.445g 0.049g Almond butter
Polyunsaturated fat 13.613g 0.319g Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter 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
71%
Almond butter
52%
Arugula
Minerals Daily Need Coverage Score
141%
Almond butter
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 2.38g)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 4.066g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $2.6)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.