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  6. Arugula vs. Beef Liver raw

Arugula vs. Beef Liver raw — In-Depth Nutrition Comparison

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The main differences between arugula and beef Liver raw

  • Arugula is richer in vitamin K, yet beef Liver raw is richer in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, vitamin B6, and selenium.
  • Daily need coverage for vitamin B12 for beef Liver raw is 2471% higher.
  • Arugula contains 35 times more vitamin K than beef Liver raw. Arugula contains 108.6µg of vitamin K, while beef Liver raw contains 3.1µg.

Food types used in this article are Arugula, raw and Beef, variety meats, and by-products, liver, raw.

Infographic

Arugula vs Beef Liver raw 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 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Contains more MagnesiumMagnesium +161.1%
Contains more CalciumCalcium +3100%
Contains more PotassiumPotassium +17.9%
Contains less SodiumSodium -60.9%
Contains more IronIron +235.6%
Contains more CopperCopper +12735.5%
Contains more ZincZinc +751.1%
Contains more PhosphorusPhosphorus +644.2%
Contains more SeleniumSelenium +13133.3%
~equal in Manganese ~0.31mg

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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Contains more Vitamin CVitamin C +1053.8%
Contains more Vitamin EVitamin E +13.2%
Contains more Vitamin KVitamin K +3403.2%
Contains more Vitamin AVitamin A +4074.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +329.5%
Contains more Vitamin B2Vitamin B2 +3103.5%
Contains more Vitamin B3Vitamin B3 +4219.7%
Contains more Vitamin B5Vitamin B5 +1541.4%
Contains more Vitamin B6Vitamin B6 +1383.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +199%
Contains more CholineCholine +2078.4%

All nutrients comparison - raw data values

Nutrient Arugula Beef Liver raw DV% diff.
Vitamin B12 0µg 59.3µg 2471%
Copper 0.076mg 9.755mg 1075%
Vitamin A 119µg 4968µg 539%
Vitamin B2 0.086mg 2.755mg 205%
Vitamin B5 0.437mg 7.173mg 135%
Cholesterol 0mg 275mg 92%
Vitamin K 108.6µg 3.1µg 88%
Vitamin B3 0.305mg 13.175mg 80%
Vitamin B6 0.073mg 1.083mg 78%
Selenium 0.3µg 39.7µg 72%
Choline 15.3mg 333.3mg 58%
Folate 97µg 290µg 48%
Phosphorus 52mg 387mg 48%
Iron 1.46mg 4.9mg 43%
Protein 2.58g 20.36g 36%
Zinc 0.47mg 4mg 32%
Calcium 160mg 5mg 16%
Vitamin C 15mg 1.3mg 15%
Vitamin B1 0.044mg 0.189mg 12%
Magnesium 47mg 18mg 7%
Calories 25kcal 135kcal 6%
Fiber 1.6g 0g 6%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Fats 0.66g 3.63g 5%
Saturated fat 0.086g 1.233g 5%
Sodium 27mg 69mg 2%
Potassium 369mg 313mg 2%
Polyunsaturated fat 0.319g 0.465g 1%
Monounsaturated fat 0.049g 0.479g 1%
Carbs 3.65g 3.89g 0%
Net carbs 2.05g 3.89g N/A
Sugar 2.05g 0g N/A
Vitamin E 0.43mg 0.38mg 0%
Manganese 0.321mg 0.31mg 0%
Trans fat 0g 0.17g N/A
Tryptophan 0.263mg 0%
Threonine 0.869mg 0%
Isoleucine 0.967mg 0%
Leucine 1.91mg 0%
Lysine 1.607mg 0%
Methionine 0.543mg 0%
Phenylalanine 1.084mg 0%
Valine 1.26mg 0%
Histidine 0.629mg 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

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
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more WaterWater +29.5%
Contains more ProteinProtein +689.1%
Contains more FatsFats +450%
~equal in Carbs ~3.89g
~equal in Other ~1.31g

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
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Contains less Sat. FatSaturated fat -93%
Contains more Mono. FatMonounsaturated fat +877.6%
Contains more Poly. FatPolyunsaturated fat +45.8%

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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.