Amaranth vs. Arugula — In-Depth Nutrition Comparison
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Differences between amaranth and arugula
- Amaranth has more manganese, phosphorus, selenium, copper, and iron, while arugula has more folate, calcium, and potassium.
- Amaranth's daily need coverage for manganese is 23% higher.
- Arugula contains 18 times less selenium than amaranth. Amaranth contains 5.5µg of selenium, while arugula contains 0.3µg.
- Arugula has a lower glycemic index. The glycemic index of arugula is 32, while the glycemic index of amaranth is 97.
The food types used in this comparison are Amaranth grain, cooked and Arugula, raw.
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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 more MagnesiumMagnesium | +38.3% |
| Contains more IronIron | +43.8% |
| Contains more CopperCopper | +96.1% |
| Contains more ZincZinc | +83% |
| Contains more PhosphorusPhosphorus | +184.6% |
| Contains less SodiumSodium | -77.8% |
| Contains more ManganeseManganese | +166% |
| Contains more SeleniumSelenium | +1733.3% |
| Contains more CalciumCalcium | +240.4% |
| Contains more PotassiumPotassium | +173.3% |
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.
| Contains more Vitamin B6Vitamin B6 | +54.8% |
| Contains more Vitamin EVitamin E | +126.3% |
| Contains more Vitamin B1Vitamin B1 | +193.3% |
| Contains more Vitamin B2Vitamin B2 | +290.9% |
| Contains more Vitamin B3Vitamin B3 | +29.8% |
| Contains more FolateFolate | +340.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +47.3% |
| Contains more FatsFats | +139.4% |
| Contains more CarbsCarbs | +412.1% |
| Contains more WaterWater | +22% |
| Contains more OtherOther | +81.8% |
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 Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 108.6µg | 91% | |
| Manganese | 0.854mg | 0.321mg | 23% |
| Folate | 22µg | 97µg | 19% |
| Vitamin C | 15mg | 17% | |
| Phosphorus | 148mg | 52mg | 14% |
| Vitamin A | 119µg | 13% | |
| Calcium | 47mg | 160mg | 11% |
| Selenium | 5.5µg | 0.3µg | 9% |
| Vitamin B5 | 0.437mg | 9% | |
| Iron | 2.1mg | 1.46mg | 8% |
| Copper | 0.149mg | 0.076mg | 8% |
| Potassium | 135mg | 369mg | 7% |
| Starch | 16.23g | 7% | |
| Vitamin B2 | 0.022mg | 0.086mg | 5% |
| Carbs | 18.69g | 3.65g | 5% |
| Calories | 102kcal | 25kcal | 4% |
| Magnesium | 65mg | 47mg | 4% |
| Zinc | 0.86mg | 0.47mg | 4% |
| Choline | 15.3mg | 3% | |
| Vitamin B6 | 0.113mg | 0.073mg | 3% |
| Polyunsaturated fat | 0.319g | 2% | |
| Vitamin B1 | 0.015mg | 0.044mg | 2% |
| Vitamin E | 0.19mg | 0.43mg | 2% |
| Protein | 3.8g | 2.58g | 2% |
| Fiber | 2.1g | 1.6g | 2% |
| Fats | 1.58g | 0.66g | 1% |
| Sodium | 6mg | 27mg | 1% |
| Net carbs | 16.59g | 2.05g | N/A |
| Sugar | 2.05g | N/A | |
| Vitamin B3 | 0.235mg | 0.305mg | 0% |
| Saturated fat | 0.086g | 0% | |
| Monounsaturated fat | 0.049g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
5%
41%
Minerals Daily Need Coverage Score
43%
28%
Comparison summary
Which food is lower in glycemic index?
Arugula is lower in glycemic index (difference - 65)
Which food is cheaper?
Arugula is cheaper (difference - $2.6)
Which food is richer in vitamins?
Arugula is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Amaranth contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Amaranth is lower in Saturated fat (difference - 0.086g)
Which food is richer in minerals?
Amaranth is relatively richer in minerals