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Arugula vs. Butterbur — In-Depth Nutrition Comparison

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A recap on differences between Arugula and Butterbur

  • Arugula is higher in Folate, Iron, Vitamin A RAE, Vitamin B5, Magnesium, Phosphorus, Calcium, and Vitamin B2, yet Butterbur is higher in Vitamin C, and Potassium.
  • Arugula covers your daily Folate needs 22% more than Butterbur.
  • Arugula contains 40 times more Vitamin A RAE than Butterbur. While Arugula contains 119µg of Vitamin A RAE, Butterbur contains only 3µg.

Food varieties used in this article are Arugula, raw and Butterbur, (fuki), raw.

Infographic

Arugula vs Butterbur 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 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
Contains more MagnesiumMagnesium +235.7%
Contains more CalciumCalcium +55.3%
Contains more IronIron +1360%
Contains more ZincZinc +193.8%
Contains more PhosphorusPhosphorus +333.3%
Contains more ManganeseManganese +17.2%
Contains more PotassiumPotassium +77.5%
Contains more CopperCopper +35.5%
Contains less SodiumSodium -74.1%
Contains more SeleniumSelenium +200%

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% 142% 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 105% 3% 0% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5% 0%
Contains more Vitamin AVitamin A +4646%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B2Vitamin B2 +330%
Contains more Vitamin B3Vitamin B3 +52.5%
Contains more Vitamin B5Vitamin B5 +1265.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +870%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +110%
Contains more Vitamin B6Vitamin B6 +31.5%
~equal in Vitamin D ~0µg
~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
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Contains more ProteinProtein +561.5%
Contains more FatsFats +1550%
~equal in Carbs ~3.61g
~equal in Water ~94.5g
~equal in Other ~1.46g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Butterbur Opinion
Calories 25kcal 14kcal Arugula
Protein 2.58g 0.39g Arugula
Fats 0.66g 0.04g Arugula
Vitamin C 15mg 31.5mg Butterbur
Net carbs 2.05g 3.61g Butterbur
Carbs 3.65g 3.61g Arugula
Magnesium 47mg 14mg Arugula
Calcium 160mg 103mg Arugula
Potassium 369mg 655mg Butterbur
Iron 1.46mg 0.1mg Arugula
Sugar 2.05g Butterbur
Fiber 1.6g Arugula
Copper 0.076mg 0.103mg Butterbur
Zinc 0.47mg 0.16mg Arugula
Phosphorus 52mg 12mg Arugula
Sodium 27mg 7mg Butterbur
Vitamin A 2373IU 50IU Arugula
Vitamin A RAE 119µg 3µg Arugula
Vitamin E 0.43mg Arugula
Manganese 0.321mg 0.274mg Arugula
Selenium 0.3µg 0.9µg Butterbur
Vitamin B1 0.044mg 0.02mg Arugula
Vitamin B2 0.086mg 0.02mg Arugula
Vitamin B3 0.305mg 0.2mg Arugula
Vitamin B5 0.437mg 0.032mg Arugula
Vitamin B6 0.073mg 0.096mg Butterbur
Vitamin K 108.6µg Arugula
Folate 97µg 10µg Arugula
Choline 15.3mg Arugula
Saturated Fat 0.086g Butterbur
Monounsaturated Fat 0.049g Arugula
Polyunsaturated fat 0.319g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Butterbur
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
49%
Arugula
12%
Butterbur
Minerals Daily Need Coverage Score
28%
Arugula
19%
Butterbur

Comparison summary

Which food is lower in Sugar?
Butterbur
Butterbur is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Butterbur
Butterbur contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.086g)
Which food is lower in glycemic index?
Butterbur
Butterbur is lower in glycemic index (difference - 32)
Which food is cheaper?
Butterbur
Butterbur is cheaper (difference - $0.4)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.