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  6. Arugula vs. Amaranth grain

Arugula vs. Amaranth grain — In-Depth Nutrition Comparison

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Differences between Arugula and Amaranth grain

  • Arugula has more Folate, Calcium, and Potassium, while Amaranth grain has more Manganese, Phosphorus, Selenium, Copper, and Iron.
  • Amaranth grain's daily need coverage for Manganese is 23% higher.
  • Amaranth grain contains 4 times less Folate than Arugula. Arugula contains 97µg of Folate, while Amaranth grain contains 22µg.

The food types used in this comparison are Arugula, raw and Amaranth grain, cooked.

Infographic

Arugula vs Amaranth grain infographic
Infographic link

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.
Arugula
Arugula
2
:
8
Amaranth grain
Amaranth grain
Contains more Calcium +240.4%
Contains more Potassium +173.3%
Contains more Iron +43.8%
Contains more Magnesium +38.3%
Contains more Phosphorus +184.6%
Contains less Sodium -77.8%
Contains more Zinc +83%
Contains more Copper +96.1%
Contains more Manganese +166%
Contains more Selenium +1733.3%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Amaranth grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Contains more Calcium +240.4%
Contains more Potassium +173.3%
Contains more Iron +43.8%
Contains more Magnesium +38.3%
Contains more Phosphorus +184.6%
Contains less Sodium -77.8%
Contains more Zinc +83%
Contains more Copper +96.1%
Contains more Manganese +166%
Contains more Selenium +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.
Arugula
Arugula
11
:
1
Amaranth grain
Amaranth grain
Contains more Vitamin E +126.3%
Contains more Vitamin B1 +193.3%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B3 +29.8%
Contains more Folate +340.9%
Contains more Vitamin B6 +54.8%
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Amaranth grain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Contains more Vitamin E +126.3%
Contains more Vitamin B1 +193.3%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B3 +29.8%
Contains more Folate +340.9%
Contains more Vitamin B6 +54.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arugula
Arugula
2
:
3
Amaranth grain
Amaranth grain
Contains more Water +22%
Contains more Other +81.8%
Contains more Protein +47.3%
Contains more Fats +139.4%
Contains more Carbs +412.1%
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Amaranth grain
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more Water +22%
Contains more Other +81.8%
Contains more Protein +47.3%
Contains more Fats +139.4%
Contains more Carbs +412.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Amaranth grain Opinion
Net carbs 2.05g 16.59g Amaranth grain
Protein 2.58g 3.8g Amaranth grain
Fats 0.66g 1.58g Amaranth grain
Carbs 3.65g 18.69g Amaranth grain
Calories 25kcal 102kcal Amaranth grain
Starch 16.23g Amaranth grain
Sugar 2.05g Amaranth grain
Fiber 1.6g 2.1g Amaranth grain
Calcium 160mg 47mg Arugula
Iron 1.46mg 2.1mg Amaranth grain
Magnesium 47mg 65mg Amaranth grain
Phosphorus 52mg 148mg Amaranth grain
Potassium 369mg 135mg Arugula
Sodium 27mg 6mg Amaranth grain
Zinc 0.47mg 0.86mg Amaranth grain
Copper 0.076mg 0.149mg Amaranth grain
Manganese 0.321mg 0.854mg Amaranth grain
Selenium 0.3µg 5.5µg Amaranth grain
Vitamin A 2373IU Arugula
Vitamin A RAE 119µg Arugula
Vitamin E 0.43mg 0.19mg Arugula
Vitamin C 15mg Arugula
Vitamin B1 0.044mg 0.015mg Arugula
Vitamin B2 0.086mg 0.022mg Arugula
Vitamin B3 0.305mg 0.235mg Arugula
Vitamin B5 0.437mg Arugula
Vitamin B6 0.073mg 0.113mg Amaranth grain
Folate 97µg 22µg Arugula
Vitamin K 108.6µg Arugula
Saturated Fat 0.086g Amaranth grain
Monounsaturated Fat 0.049g Arugula
Polyunsaturated fat 0.319g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Amaranth grain
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
52%
Arugula
5%
Amaranth grain
Minerals Daily Need Coverage Score
28%
Arugula
43%
Amaranth grain

Comparison summary

Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 65)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $2.6)
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 21mg)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.086g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals

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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients
  2. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.