Arugula vs. Buckwheat — In-Depth Nutrition Comparison
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How are arugula and buckwheat different?
- Arugula is higher in vitamin K, vitamin A, folate, vitamin C, calcium, potassium, and iron; however, buckwheat is richer in copper.
- Daily need coverage for vitamin K for arugula is 89% higher.
- Arugula has a lower glycemic index (32) than buckwheat (51).
Arugula, raw and Buckwheat groats, roasted, cooked are the varieties used in this article.
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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.
| Contains more CalciumCalcium | +2185.7% |
| Contains more PotassiumPotassium | +319.3% |
| Contains more IronIron | +82.5% |
| Contains more CopperCopper | +92.1% |
| Contains more ZincZinc | +29.8% |
| Contains more PhosphorusPhosphorus | +34.6% |
| Contains less SodiumSodium | -85.2% |
| Contains more ManganeseManganese | +25.5% |
| Contains more SeleniumSelenium | +633.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +377.8% |
| Contains more Vitamin B2Vitamin B2 | +120.5% |
| Contains more Vitamin B5Vitamin B5 | +21.7% |
| Contains more Vitamin KVitamin K | +5615.8% |
| Contains more FolateFolate | +592.9% |
| Contains more Vitamin B3Vitamin B3 | +208.2% |
| Contains more CholineCholine | +31.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 108.6µg | 1.9µg | 89% |
| Folate | 97µg | 14µg | 21% |
| Vitamin C | 15mg | 0mg | 17% |
| Calcium | 160mg | 7mg | 15% |
| Vitamin A | 119µg | 0µg | 13% |
| Potassium | 369mg | 88mg | 8% |
| Iron | 1.46mg | 0.8mg | 8% |
| Copper | 0.076mg | 0.146mg | 8% |
| Carbs | 3.65g | 19.94g | 5% |
| Vitamin B3 | 0.305mg | 0.94mg | 4% |
| Vitamin B2 | 0.086mg | 0.039mg | 4% |
| Fiber | 1.6g | 2.7g | 4% |
| Manganese | 0.321mg | 0.403mg | 4% |
| Selenium | 0.3µg | 2.2µg | 3% |
| Calories | 25kcal | 92kcal | 3% |
| Phosphorus | 52mg | 70mg | 3% |
| Vitamin E | 0.43mg | 0.09mg | 2% |
| Protein | 2.58g | 3.38g | 2% |
| Vitamin B5 | 0.437mg | 0.359mg | 2% |
| Sodium | 27mg | 4mg | 1% |
| Choline | 15.3mg | 20.1mg | 1% |
| Magnesium | 47mg | 51mg | 1% |
| Polyunsaturated fat | 0.319g | 0.188g | 1% |
| Zinc | 0.47mg | 0.61mg | 1% |
| Fats | 0.66g | 0.62g | 0% |
| Net carbs | 2.05g | 17.24g | N/A |
| Sugar | 2.05g | 0.9g | N/A |
| Vitamin B1 | 0.044mg | 0.04mg | 0% |
| Vitamin B6 | 0.073mg | 0.077mg | 0% |
| Saturated fat | 0.086g | 0.134g | 0% |
| Monounsaturated fat | 0.049g | 0.188g | 0% |
| Tryptophan | 0.049mg | 0% | |
| Threonine | 0.129mg | 0% | |
| Isoleucine | 0.127mg | 0% | |
| Leucine | 0.212mg | 0% | |
| Lysine | 0.172mg | 0% | |
| Methionine | 0.044mg | 0% | |
| Phenylalanine | 0.133mg | 0% | |
| Valine | 0.173mg | 0% | |
| Histidine | 0.079mg | 0% | |
| Fructose | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +21.3% |
| Contains more OtherOther | +225.6% |
| Contains more ProteinProtein | +31% |
| Contains more CarbsCarbs | +446.3% |
~equal in
Fats
~0.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -35.8% |
| Contains more Poly. FatPolyunsaturated fat | +69.7% |
| Contains more Mono. FatMonounsaturated fat | +283.7% |
