Arugula vs. Amaranth — In-Depth Nutrition Comparison
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Differences between arugula and amaranth
- Arugula has more folate, calcium, and potassium, while amaranth has more manganese, phosphorus, selenium, copper, and iron.
- Amaranth's daily need coverage for manganese is 23% higher.
- Amaranth contains 4 times less folate than arugula. Arugula contains 97µg of folate, while amaranth contains 22µg.
- 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 Arugula, raw and Amaranth grain, cooked.
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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 CalciumCalcium | +240.4% |
| Contains more PotassiumPotassium | +173.3% |
| 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% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| 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 Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +340.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B6Vitamin B6 | +54.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 108.6µg | 91% | |
| Manganese | 0.321mg | 0.854mg | 23% |
| Folate | 97µg | 22µg | 19% |
| Vitamin C | 15mg | 17% | |
| Phosphorus | 52mg | 148mg | 14% |
| Vitamin A | 119µg | 13% | |
| Calcium | 160mg | 47mg | 11% |
| Selenium | 0.3µg | 5.5µg | 9% |
| Vitamin B5 | 0.437mg | 9% | |
| Iron | 1.46mg | 2.1mg | 8% |
| Copper | 0.076mg | 0.149mg | 8% |
| Potassium | 369mg | 135mg | 7% |
| Starch | 16.23g | 7% | |
| Vitamin B2 | 0.086mg | 0.022mg | 5% |
| Carbs | 3.65g | 18.69g | 5% |
| Calories | 25kcal | 102kcal | 4% |
| Magnesium | 47mg | 65mg | 4% |
| Zinc | 0.47mg | 0.86mg | 4% |
| Choline | 15.3mg | 3% | |
| Vitamin B6 | 0.073mg | 0.113mg | 3% |
| Polyunsaturated fat | 0.319g | 2% | |
| Vitamin B1 | 0.044mg | 0.015mg | 2% |
| Vitamin E | 0.43mg | 0.19mg | 2% |
| Protein | 2.58g | 3.8g | 2% |
| Fiber | 1.6g | 2.1g | 2% |
| Fats | 0.66g | 1.58g | 1% |
| Sodium | 27mg | 6mg | 1% |
| Net carbs | 2.05g | 16.59g | N/A |
| Sugar | 2.05g | N/A | |
| Vitamin B3 | 0.305mg | 0.235mg | 0% |
| Saturated fat | 0.086g | 0% | |
| Monounsaturated fat | 0.049g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +22% |
| Contains more OtherOther | +81.8% |
| Contains more ProteinProtein | +47.3% |
| Contains more FatsFats | +139.4% |
| Contains more CarbsCarbs | +412.1% |
