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Amaranth leaves vs. Arugula — In-Depth Nutrition Comparison

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Important differences between Amaranth leaves and Arugula

  • Amaranth leaves have more Vitamin K, Vitamin C, Manganese, Iron, Copper, Vitamin B6, Potassium, Vitamin B2, and Calcium, however, Arugula have more Vitamin B5.
  • Amaranth leaves' daily need coverage for Vitamin K is 860% more.
  • Amaranth leaves have 3 times more Vitamin C than Arugula. Amaranth leaves have 43.3mg of Vitamin C, while Arugula has 15mg.

The food varieties used in the comparison are Amaranth leaves, raw and Arugula, raw.

Infographic

Amaranth leaves vs Arugula 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 65% 54% 87% 54% 25% 21% 2.6% 115% 4.9%
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 +17%
Contains more CalciumCalcium +34.4%
Contains more PotassiumPotassium +65.6%
Contains more IronIron +58.9%
Contains more CopperCopper +113.2%
Contains more ZincZinc +91.5%
Contains less SodiumSodium -25.9%
Contains more ManganeseManganese +175.7%
Contains more SeleniumSelenium +200%
~equal in Phosphorus ~52mg

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 144% 175% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
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% 142% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin CVitamin C +188.7%
Contains more Vitamin AVitamin A +22.9%
Contains more Vitamin B2Vitamin B2 +83.7%
Contains more Vitamin B3Vitamin B3 +115.7%
Contains more Vitamin B6Vitamin B6 +163%
Contains more Vitamin KVitamin K +949.7%
Contains more Vitamin B1Vitamin B1 +63%
Contains more Vitamin B5Vitamin B5 +582.8%
Contains more FolateFolate +14.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 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 FatsFats +100%
~equal in Protein ~2.58g
~equal in Carbs ~3.65g
~equal in Water ~91.71g
~equal in Other ~1.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 24% 47%
Saturated Fat: Sat. Fat 0.091 g
Monounsaturated Fat: Mono. Fat 0.076 g
Polyunsaturated fat: Poly. Fat 0.147 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 +55.1%
Contains more Poly. FatPolyunsaturated fat +117%
~equal in Saturated Fat ~0.086g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth leaves Arugula Opinion
Calories 23kcal 25kcal Arugula
Protein 2.46g 2.58g Arugula
Fats 0.33g 0.66g Arugula
Vitamin C 43.3mg 15mg Amaranth leaves
Net carbs 4.02g 2.05g Amaranth leaves
Carbs 4.02g 3.65g Amaranth leaves
Magnesium 55mg 47mg Amaranth leaves
Calcium 215mg 160mg Amaranth leaves
Potassium 611mg 369mg Amaranth leaves
Iron 2.32mg 1.46mg Amaranth leaves
Sugar 2.05g Amaranth leaves
Fiber 1.6g Arugula
Copper 0.162mg 0.076mg Amaranth leaves
Zinc 0.9mg 0.47mg Amaranth leaves
Phosphorus 50mg 52mg Arugula
Sodium 20mg 27mg Amaranth leaves
Vitamin A 2917IU 2373IU Amaranth leaves
Vitamin A RAE 146µg 119µg Amaranth leaves
Vitamin E 0.43mg Arugula
Manganese 0.885mg 0.321mg Amaranth leaves
Selenium 0.9µg 0.3µg Amaranth leaves
Vitamin B1 0.027mg 0.044mg Arugula
Vitamin B2 0.158mg 0.086mg Amaranth leaves
Vitamin B3 0.658mg 0.305mg Amaranth leaves
Vitamin B5 0.064mg 0.437mg Arugula
Vitamin B6 0.192mg 0.073mg Amaranth leaves
Vitamin K 1140µg 108.6µg Amaranth leaves
Folate 85µg 97µg Arugula
Choline 15.3mg Arugula
Saturated Fat 0.091g 0.086g Arugula
Monounsaturated Fat 0.076g 0.049g Amaranth leaves
Polyunsaturated fat 0.147g 0.319g Arugula
Tryptophan 0.031mg Amaranth leaves
Threonine 0.099mg Amaranth leaves
Isoleucine 0.119mg Amaranth leaves
Leucine 0.195mg Amaranth leaves
Lysine 0.127mg Amaranth leaves
Methionine 0.036mg Amaranth leaves
Phenylalanine 0.133mg Amaranth leaves
Valine 0.137mg Amaranth leaves
Histidine 0.052mg Amaranth leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves Arugula
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
257%
Amaranth leaves
49%
Arugula
Minerals Daily Need Coverage Score
47%
Amaranth leaves
28%
Arugula

Comparison summary

Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 0.005g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Amaranth leaves
Amaranth leaves contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Amaranth leaves
Amaranth leaves is cheaper (difference - $0.4)
Which food is richer in minerals?
Amaranth leaves
Amaranth leaves 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. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.