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Arugula vs. Cloudberry — In-Depth Nutrition Comparison

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What are the main differences between arugula and cloudberries?

  • Arugula is richer in vitamin A, calcium, and iron, while cloudberries are higher in vitamin C.
  • Cloudberries' daily need coverage for vitamin C is 159% higher.
  • Cloudberries have 11 times less vitamin A than arugula. Arugula has 2373IU of vitamin A, while cloudberries have 210IU.
  • Cloudberries have a higher glycemic index (44) than arugula (32).

We used Arugula, raw and Cloudberries, raw (Alaska Native) types in this comparison.

Infographic

Arugula vs Cloudberry 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 0% 5.4% 0% 26% 0% 0% 15% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +788.9%
Contains more PotassiumPotassium +∞%
Contains more IronIron +108.6%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +48.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 527% 0% 0% 0% 13% 16% 17% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +22.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +953.3%
Contains more Vitamin B1Vitamin B1 +13.6%
Contains more Vitamin B3Vitamin B3 +195.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
2% 9% 87%
Protein: 2.4 g
Fats: 0.8 g
Carbs: 8.6 g
Water: 87 g
Other: 1.2 g
Contains more OtherOther +16.7%
Contains more FatsFats +21.2%
Contains more CarbsCarbs +135.6%
~equal in Protein ~2.4g
~equal in Water ~87g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Cloudberry DV% diff.
Vitamin C 15mg 158mg 159%
Vitamin K 108.6µg 91%
Folate 97µg 24%
Manganese 0.321mg 14%
Calcium 160mg 18mg 14%
Vitamin A 119µg 13%
Magnesium 47mg 11%
Potassium 369mg 11%
Iron 1.46mg 0.7mg 10%
Vitamin B5 0.437mg 9%
Copper 0.076mg 8%
Fiber 1.6g 6%
Vitamin B6 0.073mg 6%
Vitamin B3 0.305mg 0.9mg 4%
Zinc 0.47mg 4%
Vitamin E 0.43mg 3%
Choline 15.3mg 3%
Phosphorus 52mg 35mg 2%
Carbs 3.65g 8.6g 2%
Polyunsaturated fat 0.319g 2%
Calories 25kcal 51kcal 1%
Vitamin B2 0.086mg 0.07mg 1%
Vitamin B1 0.044mg 0.05mg 1%
Selenium 0.3µg 1%
Sodium 27mg 1%
Protein 2.58g 2.4g 0%
Fats 0.66g 0.8g 0%
Net carbs 2.05g 8.6g N/A
Sugar 2.05g N/A
Saturated fat 0.086g 0%
Monounsaturated fat 0.049g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Cloudberry
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
44%
Cloudberry
Minerals Daily Need Coverage Score
28%
Arugula
5%
Cloudberry

Comparison summary

Which food is lower in Cholesterol?
Cloudberry
Cloudberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Cloudberry
Cloudberry is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Cloudberry
Cloudberry contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Cloudberry
Cloudberry is lower in Saturated fat (difference - 0.086g)
Which food is cheaper?
Cloudberry
Cloudberry is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 12)
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. Cloudberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169802/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.