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Arugula vs. Avocado oil — In-Depth Nutrition Comparison

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Significant differences between arugula and avocado oil

  • The amount of vitamin A, folate, iron, vitamin C, calcium, manganese, magnesium, potassium, and vitamin B5 in arugula is higher than in avocado oil.
  • Avocado oil covers your daily saturated fat needs 57% more than arugula.
  • Arugula contains less saturated fat.
  • Arugula has a higher glycemic index. The glycemic index of arugula is 32, while the glycemic index of avocado oil is 0.

Specific food types used in this comparison are Arugula, raw and Oil, avocado.

Infographic

Arugula vs Avocado oil 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.
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
11
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +15051.5%

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
12% 74% 14%
Saturated fat: Sat. Fat 11.56 g
Monounsaturated fat: Mono. Fat 70.554 g
Polyunsaturated fat: Poly. Fat 13.486 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +143887.8%
Contains more Poly. FatPolyunsaturated fat +4127.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Avocado oil DV% diff.
Monounsaturated fat 0.049g 70.554g 176%
Fats 0.66g 100g 153%
Vitamin K 108.6µg 91%
Polyunsaturated fat 0.319g 13.486g 88%
Saturated fat 0.086g 11.56g 52%
Calories 25kcal 884kcal 43%
Folate 97µg 0µg 24%
Iron 1.46mg 0mg 18%
Vitamin C 15mg 0mg 17%
Calcium 160mg 0mg 16%
Manganese 0.321mg 0mg 14%
Vitamin A 119µg 0µg 13%
Magnesium 47mg 0mg 11%
Potassium 369mg 0mg 11%
Vitamin B5 0.437mg 0mg 9%
Copper 0.076mg 0mg 8%
Vitamin B2 0.086mg 0mg 7%
Phosphorus 52mg 0mg 7%
Fiber 1.6g 0g 6%
Vitamin B6 0.073mg 0mg 6%
Protein 2.58g 0g 5%
Zinc 0.47mg 0mg 4%
Vitamin B1 0.044mg 0mg 4%
Choline 15.3mg 3%
Vitamin E 0.43mg 3%
Vitamin B3 0.305mg 0mg 2%
Carbs 3.65g 0g 1%
Selenium 0.3µg 0µg 1%
Sodium 27mg 0mg 1%
Net carbs 2.05g 0g N/A
Sugar 2.05g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Avocado oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
41%
Arugula
0%
Avocado oil
Minerals Daily Need Coverage Score
28%
Arugula
0%
Avocado oil

Comparison summary

Which food is lower in Cholesterol?
Avocado oil
Avocado oil is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Avocado oil
Avocado oil is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Avocado oil
Avocado oil contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Avocado oil
Avocado oil is lower in glycemic index (difference - 32)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 11.474g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1.6)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins

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. Avocado oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173573/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.