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Arugula vs. Chocolate milk — In-Depth Nutrition Comparison

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Differences between arugula and chocolate milk

  • Arugula has more vitamin K, vitamin A, folate, vitamin C, iron, manganese, and magnesium, while chocolate milk has more vitamin B12 and vitamin D.
  • Arugula's daily need coverage for vitamin K is 90% higher.
  • Chocolate milk contains 24 times less vitamin A than arugula. Arugula contains 2373IU of vitamin A, while chocolate milk contains 98IU.
  • The amount of saturated fat in arugula is lower.
  • Arugula has a lower glycemic index. The glycemic index of arugula is 32, while the glycemic index of chocolate milk is 45.

The food types used in this comparison are Arugula, raw and Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D.

Infographic

Arugula vs Chocolate milk 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 9.3% 34% 15% 9% 22% 11% 43% 7.8% 10% 10%
Contains more MagnesiumMagnesium +261.5%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +121%
Contains more IronIron +508.3%
Contains more CopperCopper +16.9%
Contains more ZincZinc +14.6%
Contains less SodiumSodium -55%
Contains more ManganeseManganese +316.9%
Contains more PhosphorusPhosphorus +94.2%
Contains more SeleniumSelenium +533.3%

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.
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 3% 9% 1.4% 20% 9.3% 37% 2.3% 18% 9.2% 41% 0.75% 3.8% 9.3%
Contains more Vitamin CVitamin C +1566.7%
Contains more Vitamin AVitamin A +340.7%
Contains more Vitamin EVitamin E +514.3%
Contains more Vitamin B1Vitamin B1 +18.9%
Contains more Vitamin B3Vitamin B3 +144%
Contains more Vitamin B5Vitamin B5 +48.1%
Contains more Vitamin B6Vitamin B6 +82.5%
Contains more Vitamin KVitamin K +36100%
Contains more FolateFolate +1840%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +88.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +11.1%

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
3% 3% 10% 82%
Protein: 3.17 g
Fats: 3.39 g
Carbs: 10.34 g
Water: 82.3 g
Other: 0.8 g
Contains more WaterWater +11.4%
Contains more OtherOther +75%
Contains more ProteinProtein +22.9%
Contains more FatsFats +413.6%
Contains more CarbsCarbs +183.3%

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
65% 31% 4%
Saturated fat: Sat. Fat 2.104 g
Monounsaturated fat: Mono. Fat 0.99 g
Polyunsaturated fat: Poly. Fat 0.124 g
Contains less Sat. FatSaturated fat -95.9%
Contains more Poly. FatPolyunsaturated fat +157.3%
Contains more Mono. FatMonounsaturated fat +1920.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arugula Chocolate milk
Lower in Cholesterol ok
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

All nutrients comparison - raw data values

Nutrient Arugula Chocolate milk DV% diff.
Vitamin K 108.6µg 0.3µg 90%
Folate 97µg 5µg 23%
Vitamin C 15mg 0.9mg 16%
Iron 1.46mg 0.24mg 15%
Vitamin B12 0µg 0.33µg 14%
Manganese 0.321mg 0.077mg 11%
Vitamin A 119µg 27µg 10%
Saturated fat 0.086g 2.104g 9%
Magnesium 47mg 13mg 8%
Phosphorus 52mg 101mg 7%
Vitamin D 0µg 1.3µg 7%
Vitamin B2 0.086mg 0.162mg 6%
Potassium 369mg 167mg 6%
Vitamin D 0IU 51IU 6%
Calcium 160mg 112mg 5%
Cholesterol 0mg 12mg 4%
Fats 0.66g 3.39g 4%
Vitamin B6 0.073mg 0.04mg 3%
Vitamin B5 0.437mg 0.295mg 3%
Calories 25kcal 83kcal 3%
Selenium 0.3µg 1.9µg 3%
Fiber 1.6g 0.8g 3%
Vitamin E 0.43mg 0.07mg 2%
Carbs 3.65g 10.34g 2%
Monounsaturated fat 0.049g 0.99g 2%
Vitamin B3 0.305mg 0.125mg 1%
Zinc 0.47mg 0.41mg 1%
Copper 0.076mg 0.065mg 1%
Sodium 27mg 60mg 1%
Vitamin B1 0.044mg 0.037mg 1%
Protein 2.58g 3.17g 1%
Polyunsaturated fat 0.319g 0.124g 1%
Net carbs 2.05g 9.54g N/A
Sugar 2.05g 9.54g N/A
Choline 15.3mg 17mg 0%
Tryptophan 0.041mg 0%
Threonine 0.135mg 0%
Isoleucine 0.164mg 0%
Leucine 0.3mg 0%
Lysine 0.265mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.164mg 0%
Valine 0.208mg 0%
Histidine 0.096mg 0%
Caffeine 0mg 1mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Chocolate milk
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
41%
Arugula
13%
Chocolate milk
Minerals Daily Need Coverage Score
28%
Arugula
17%
Chocolate milk

Comparison summary

Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 7.49g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 33mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 2.018g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 13)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1.2)
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

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. Chocolate milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170879/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.