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  6. Arugula vs. Broccoli

Arugula vs. Broccoli — In-Depth Nutrition Comparison

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How are Arugula and Broccoli different?

  • Arugula is higher in Calcium, Vitamin A RAE, Iron, Folate, Magnesium, and Vitamin K, however, Broccoli is richer in Vitamin C, and Vitamin B6.
  • Daily need coverage for Vitamin C from Broccoli is 82% higher.
  • Arugula contains 4 times more Vitamin A RAE than Broccoli. While Arugula contains 119µg of Vitamin A RAE, Broccoli contains only 31µg.

Arugula, raw and Broccoli, raw are the varieties used in this article.

Infographic

Arugula vs Broccoli 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
8
:
2
Broccoli
Broccoli
Contains more Calcium +240.4%
Contains more Iron +100%
Contains more Magnesium +123.8%
Contains more Potassium +16.8%
Contains less Sodium -18.2%
Contains more Zinc +14.6%
Contains more Copper +55.1%
Contains more Manganese +52.9%
Contains more Phosphorus +26.9%
Contains more Selenium +733.3%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Calcium +240.4%
Contains more Iron +100%
Contains more Magnesium +123.8%
Contains more Potassium +16.8%
Contains less Sodium -18.2%
Contains more Zinc +14.6%
Contains more Copper +55.1%
Contains more Manganese +52.9%
Contains more Phosphorus +26.9%
Contains more Selenium +733.3%

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
3
:
7
Broccoli
Broccoli
Contains more Vitamin A +280.9%
Contains more Folate +54%
Contains more Vitamin E +81.4%
Contains more Vitamin C +494.7%
Contains more Vitamin B1 +61.4%
Contains more Vitamin B2 +36%
Contains more Vitamin B3 +109.5%
Contains more Vitamin B5 +31.1%
Contains more Vitamin B6 +139.7%
Equal in Vitamin K - 101.6
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%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin A +280.9%
Contains more Folate +54%
Contains more Vitamin E +81.4%
Contains more Vitamin C +494.7%
Contains more Vitamin B1 +61.4%
Contains more Vitamin B2 +36%
Contains more Vitamin B3 +109.5%
Contains more Vitamin B5 +31.1%
Contains more Vitamin B6 +139.7%
Equal in Vitamin K - 101.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arugula
Arugula
3
:
2
Broccoli
Broccoli
Contains more Fats +78.4%
Contains more Other +60.9%
Contains more Carbs +81.9%
Equal in Protein - 2.82
Equal in Water - 89.3
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Fats +78.4%
Contains more Other +60.9%
Contains more Carbs +81.9%
Equal in Protein - 2.82
Equal in Water - 89.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arugula
Arugula
2
:
1
Broccoli
Broccoli
Contains more Monounsaturated Fat +345.5%
Contains more Polyunsaturated fat +739.5%
Contains less Saturated Fat -54.7%
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +345.5%
Contains more Polyunsaturated fat +739.5%
Contains less Saturated Fat -54.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Broccoli Opinion
Net carbs 2.05g 4.04g Broccoli
Protein 2.58g 2.82g Broccoli
Fats 0.66g 0.37g Arugula
Carbs 3.65g 6.64g Broccoli
Calories 25kcal 34kcal Broccoli
Fructose 0.68g Broccoli
Sugar 2.05g 1.7g Broccoli
Fiber 1.6g 2.6g Broccoli
Calcium 160mg 47mg Arugula
Iron 1.46mg 0.73mg Arugula
Magnesium 47mg 21mg Arugula
Phosphorus 52mg 66mg Broccoli
Potassium 369mg 316mg Arugula
Sodium 27mg 33mg Arugula
Zinc 0.47mg 0.41mg Arugula
Copper 0.076mg 0.049mg Arugula
Manganese 0.321mg 0.21mg Arugula
Selenium 0.3µg 2.5µg Broccoli
Vitamin A 2373IU 623IU Arugula
Vitamin A RAE 119µg 31µg Arugula
Vitamin E 0.43mg 0.78mg Broccoli
Vitamin C 15mg 89.2mg Broccoli
Vitamin B1 0.044mg 0.071mg Broccoli
Vitamin B2 0.086mg 0.117mg Broccoli
Vitamin B3 0.305mg 0.639mg Broccoli
Vitamin B5 0.437mg 0.573mg Broccoli
Vitamin B6 0.073mg 0.175mg Broccoli
Folate 97µg 63µg Arugula
Vitamin K 108.6µg 101.6µg Arugula
Tryptophan 0.033mg Broccoli
Threonine 0.088mg Broccoli
Isoleucine 0.079mg Broccoli
Leucine 0.129mg Broccoli
Lysine 0.135mg Broccoli
Methionine 0.038mg Broccoli
Phenylalanine 0.117mg Broccoli
Valine 0.125mg Broccoli
Histidine 0.059mg Broccoli
Saturated Fat 0.086g 0.039g Broccoli
Monounsaturated Fat 0.049g 0.011g Arugula
Polyunsaturated fat 0.319g 0.038g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
65%
Broccoli
Minerals Daily Need Coverage Score
28%
Arugula
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.35g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.047g)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.