Arugula vs. Butterbur — In-Depth Nutrition Comparison
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A recap on differences between arugula and butterbur
- Arugula is higher in vitamin A, folate, iron, vitamin B5, magnesium, phosphorus, calcium, and vitamin B2, yet butterbur is higher in vitamin C and potassium.
- Arugula covers your daily vitamin A needs 46% more than butterbur.
- Arugula contains 15 times more iron than butterbur. While arugula contains 1.46mg of iron, butterbur contains only 0.1mg.
Food varieties used in this article are Arugula, raw and Butterbur, (fuki), raw.
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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 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.
| Contains more Vitamin AVitamin A | +3866.7% |
| Contains more Vitamin EVitamin 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 108.6µg | 91% | |
| Folate | 97µg | 10µg | 22% |
| Vitamin C | 15mg | 31.5mg | 18% |
| Iron | 1.46mg | 0.1mg | 17% |
| Vitamin A | 119µg | 3µg | 13% |
| Magnesium | 47mg | 14mg | 8% |
| Potassium | 369mg | 655mg | 8% |
| Vitamin B5 | 0.437mg | 0.032mg | 8% |
| Phosphorus | 52mg | 12mg | 6% |
| Calcium | 160mg | 103mg | 6% |
| Fiber | 1.6g | 6% | |
| Vitamin B2 | 0.086mg | 0.02mg | 5% |
| Protein | 2.58g | 0.39g | 4% |
| Vitamin E | 0.43mg | 3% | |
| Zinc | 0.47mg | 0.16mg | 3% |
| Copper | 0.076mg | 0.103mg | 3% |
| Choline | 15.3mg | 3% | |
| Polyunsaturated fat | 0.319g | 2% | |
| Vitamin B6 | 0.073mg | 0.096mg | 2% |
| Manganese | 0.321mg | 0.274mg | 2% |
| Vitamin B1 | 0.044mg | 0.02mg | 2% |
| Calories | 25kcal | 14kcal | 1% |
| Vitamin B3 | 0.305mg | 0.2mg | 1% |
| Selenium | 0.3µg | 0.9µg | 1% |
| Fats | 0.66g | 0.04g | 1% |
| Sodium | 27mg | 7mg | 1% |
| Carbs | 3.65g | 3.61g | 0% |
| Net carbs | 2.05g | 3.61g | N/A |
| Sugar | 2.05g | N/A | |
| Saturated fat | 0.086g | 0% | |
| Monounsaturated fat | 0.049g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
28%
19%
Comparison summary
Which food is lower in Sugar?
Butterbur is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Butterbur contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Butterbur is lower in Saturated fat (difference - 0.086g)
Which food is lower in glycemic index?
Butterbur is lower in glycemic index (difference - 32)
Which food is cheaper?
Butterbur is cheaper (difference - $0.4)
Which food is richer in minerals?
Arugula is relatively richer in minerals
Which food is richer in vitamins?
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)