Almond vs. Arugula — In-Depth Nutrition Comparison
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Significant differences between Almond and Arugula
- Almond has more Vitamin E , Copper, Vitamin B2, Manganese, Phosphorus, Magnesium, Fiber, Iron, and Zinc, however, Arugula is richer in Vitamin K.
- Almond covers your daily Vitamin E needs 168% more than Arugula.
- Arugula has 14 times less Copper than Almond. Almond has 1.031mg of Copper, while Arugula has 0.076mg.
Specific food types used in this comparison are Nuts, almonds and Arugula, raw.
Infographic
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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
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Calcium
+68.1%
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Iron
+154.1%
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Magnesium
+474.5%
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Phosphorus
+825%
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Potassium
+98.6%
Contains
less
Sodium
-96.3%
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Zinc
+563.8%
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Copper
+1256.6%
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Manganese
+578.8%
Contains
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Selenium
+1266.7%
Contains
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Calcium
+68.1%
Contains
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Iron
+154.1%
Contains
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Magnesium
+474.5%
Contains
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Phosphorus
+825%
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Potassium
+98.6%
Contains
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Sodium
-96.3%
Contains
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Zinc
+563.8%
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Copper
+1256.6%
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Manganese
+578.8%
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Selenium
+1266.7%
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.
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Contains
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Vitamin E
+5860.5%
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Vitamin B1
+365.9%
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Vitamin B2
+1223.3%
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Vitamin B3
+1086.2%
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Vitamin B6
+87.7%
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Vitamin A
+118550%
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Vitamin C
+∞%
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Folate
+120.5%
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Vitamin K
+∞%
Equal in Vitamin B5 - 0.437
Contains
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Vitamin E
+5860.5%
Contains
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Vitamin B1
+365.9%
Contains
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Vitamin B2
+1223.3%
Contains
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Vitamin B3
+1086.2%
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Vitamin B6
+87.7%
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Vitamin A
+118550%
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Vitamin C
+∞%
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Folate
+120.5%
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Vitamin K
+∞%
Equal in Vitamin B5 - 0.437
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+719.8%
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Fats
+7465.2%
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Carbs
+490.4%
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Other
+111.4%
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Water
+1979.6%
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Protein
+719.8%
Contains
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Fats
+7465.2%
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Carbs
+490.4%
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Other
+111.4%
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Water
+1979.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+64289.8%
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Polyunsaturated fat
+3764.9%
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Saturated Fat
-97.7%
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Monounsaturated Fat
+64289.8%
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Polyunsaturated fat
+3764.9%
Contains
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Saturated Fat
-97.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 9.05g | 2.05g |
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| Protein | 21.15g | 2.58g |
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| Fats | 49.93g | 0.66g |
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| Carbs | 21.55g | 3.65g |
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| Calories | 579kcal | 25kcal |
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| Starch | 0.72g |
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| Fructose | 0.11g |
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| Sugar | 4.35g | 2.05g |
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| Fiber | 12.5g | 1.6g |
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| Calcium | 269mg | 160mg |
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| Iron | 3.71mg | 1.46mg |
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| Magnesium | 270mg | 47mg |
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| Phosphorus | 481mg | 52mg |
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| Potassium | 733mg | 369mg |
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| Sodium | 1mg | 27mg |
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| Zinc | 3.12mg | 0.47mg |
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| Copper | 1.031mg | 0.076mg |
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| Manganese | 2.179mg | 0.321mg |
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| Selenium | 4.1µg | 0.3µg |
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| Vitamin A | 2IU | 2373IU |
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| Vitamin A RAE | 0µg | 119µg |
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| Vitamin E | 25.63mg | 0.43mg |
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| Vitamin C | 0mg | 15mg |
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| Vitamin B1 | 0.205mg | 0.044mg |
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| Vitamin B2 | 1.138mg | 0.086mg |
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| Vitamin B3 | 3.618mg | 0.305mg |
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| Vitamin B5 | 0.471mg | 0.437mg |
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| Vitamin B6 | 0.137mg | 0.073mg |
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| Folate | 44µg | 97µg |
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| Vitamin K | 0µg | 108.6µg |
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| Tryptophan | 0.211mg |
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| Threonine | 0.601mg |
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| Isoleucine | 0.751mg |
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| Leucine | 1.473mg |
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| Lysine | 0.568mg |
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| Methionine | 0.157mg |
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| Phenylalanine | 1.132mg |
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| Valine | 0.855mg |
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| Histidine | 0.539mg |
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| Trans Fat | 0.015g | 0g |
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| Saturated Fat | 3.802g | 0.086g |
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| Monounsaturated Fat | 31.551g | 0.049g |
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| Polyunsaturated fat | 12.329g | 0.319g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 12.32g |
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| Omega-3 - ALA | 0.003g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
82%
52%
Minerals Daily Need Coverage Score
142%
28%
Comparison summary
Which food is lower in Sugar?
Arugula is lower in Sugar (difference - 2.3g)
Which food is lower in Saturated Fat?
Arugula is lower in Saturated Fat (difference - 3.716g)
Which food is cheaper?
Arugula is cheaper (difference - $2)
Which food contains less Sodium?
Almond contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Almond is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Almond 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.