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Arugula vs. Arugula — In-Depth Nutrition Comparison

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How are arugula and arugula different?

    Arugula, raw and Arugula, raw types were used in this article.

    Infographic

    Arugula 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
    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%
    ~equal in Magnesium ~47mg
    ~equal in Calcium ~160mg
    ~equal in Potassium ~369mg
    ~equal in Iron ~1.46mg
    ~equal in Copper ~0.076mg
    ~equal in Zinc ~0.47mg
    ~equal in Phosphorus ~52mg
    ~equal in Sodium ~27mg
    ~equal in Manganese ~0.321mg
    ~equal in Selenium ~0.3µg

    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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
    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% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
    ~equal in Vitamin C ~15mg
    ~equal in Vitamin A ~119µg
    ~equal in Vitamin E ~0.43mg
    ~equal in Vitamin D ~0µg
    ~equal in Vitamin B1 ~0.044mg
    ~equal in Vitamin B2 ~0.086mg
    ~equal in Vitamin B3 ~0.305mg
    ~equal in Vitamin B5 ~0.437mg
    ~equal in Vitamin B6 ~0.073mg
    ~equal in Vitamin B12 ~0µg
    ~equal in Vitamin K ~108.6µg
    ~equal in Folate ~97µg
    ~equal in Choline ~15.3mg

    All nutrients comparison - raw data values

    Nutrient Arugula Arugula DV% diff.
    Calories 25kcal 25kcal 0%
    Protein 2.58g 2.58g 0%
    Fats 0.66g 0.66g 0%
    Vitamin C 15mg 15mg 0%
    Net carbs 2.05g 2.05g N/A
    Carbs 3.65g 3.65g 0%
    Magnesium 47mg 47mg 0%
    Calcium 160mg 160mg 0%
    Potassium 369mg 369mg 0%
    Iron 1.46mg 1.46mg 0%
    Sugar 2.05g 2.05g N/A
    Fiber 1.6g 1.6g 0%
    Copper 0.076mg 0.076mg 0%
    Zinc 0.47mg 0.47mg 0%
    Phosphorus 52mg 52mg 0%
    Sodium 27mg 27mg 0%
    Vitamin A 119µg 119µg 0%
    Vitamin E 0.43mg 0.43mg 0%
    Manganese 0.321mg 0.321mg 0%
    Selenium 0.3µg 0.3µg 0%
    Vitamin B1 0.044mg 0.044mg 0%
    Vitamin B2 0.086mg 0.086mg 0%
    Vitamin B3 0.305mg 0.305mg 0%
    Vitamin B5 0.437mg 0.437mg 0%
    Vitamin B6 0.073mg 0.073mg 0%
    Vitamin K 108.6µg 108.6µg 0%
    Folate 97µg 97µg 0%
    Choline 15.3mg 15.3mg 0%
    Saturated fat 0.086g 0.086g 0%
    Monounsaturated fat 0.049g 0.049g 0%
    Polyunsaturated fat 0.319g 0.319g 0%

    Macronutrient Comparison

    Macronutrient breakdown side-by-side comparison
    3% 4% 92%
    Protein: 2.58 g
    Fats: 0.66 g
    Carbs: 3.65 g
    Water: 91.71 g
    Other: 1.4 g
    3% 4% 92%
    Protein: 2.58 g
    Fats: 0.66 g
    Carbs: 3.65 g
    Water: 91.71 g
    Other: 1.4 g
    ~equal in Protein ~2.58g
    ~equal in Fats ~0.66g
    ~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
    19% 11% 70%
    Saturated fat: Sat. Fat 0.086 g
    Monounsaturated fat: Mono. Fat 0.049 g
    Polyunsaturated fat: Poly. Fat 0.319 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
    ~equal in Saturated fat ~0.086g
    ~equal in Monounsaturated fat ~0.049g
    ~equal in Polyunsaturated fat ~0.319g

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    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. 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.