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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
