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  6. Arugula vs. Cocoa bean

Arugula vs. Cocoa bean — In-Depth Nutrition Comparison

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A recap on differences between arugula and cocoa bean

  • Arugula is higher in vitamin K and vitamin A, yet cocoa bean is higher in copper, iron, manganese, fiber, magnesium, phosphorus, potassium, and zinc.
  • Cocoa bean covers your daily copper needs 392% more than arugula.

Food varieties used in this article are Arugula, raw and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Arugula vs Cocoa bean 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains more CalciumCalcium +44.1%
Contains more MagnesiumMagnesium +912.8%
Contains more PotassiumPotassium +579.9%
Contains more IronIron +963%
Contains more CopperCopper +4646.1%
Contains more ZincZinc +1255.3%
Contains more PhosphorusPhosphorus +1300%
Contains less SodiumSodium -29.6%
Contains more ManganeseManganese +1064.2%
Contains more SeleniumSelenium +4300%

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 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +330%
Contains more Vitamin B5Vitamin B5 +72%
Contains more Vitamin KVitamin K +4425%
Contains more FolateFolate +203.1%
Contains more CholineCholine +34.2%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +434.9%
Contains more Vitamin B3Vitamin B3 +686.9%
Contains more Vitamin B6Vitamin B6 +61.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Cocoa bean DV% diff.
Copper 0.076mg 3.607mg 392%
Iron 1.46mg 15.52mg 176%
Manganese 0.321mg 3.737mg 149%
Fiber 1.6g 29.8g 113%
Magnesium 47mg 476mg 102%
Phosphorus 52mg 728mg 97%
Vitamin K 108.6µg 2.4µg 89%
Potassium 369mg 2509mg 63%
Zinc 0.47mg 6.37mg 54%
Saturated fat 0.086g 7.76g 35%
Protein 2.58g 18.1g 31%
Vitamin B2 0.086mg 0.46mg 29%
Selenium 0.3µg 13.2µg 23%
Caffeine 0mg 78mg 20%
Fats 0.66g 13.1g 19%
Carbs 3.65g 58.3g 18%
Vitamin C 15mg 0mg 17%
Folate 97µg 32µg 16%
Vitamin A 119µg 0µg 13%
Vitamin B3 0.305mg 2.4mg 13%
Monounsaturated fat 0.049g 4.39g 11%
Calories 25kcal 220kcal 10%
Vitamin B1 0.044mg 0.11mg 6%
Calcium 160mg 111mg 5%
Vitamin B5 0.437mg 0.254mg 4%
Vitamin B6 0.073mg 0.118mg 3%
Vitamin E 0.43mg 0.1mg 2%
Choline 15.3mg 11.4mg 1%
Polyunsaturated fat 0.319g 0.42g 1%
Net carbs 2.05g 28.5g N/A
Sugar 2.05g 1.76g N/A
Sodium 27mg 19mg 0%
Tryptophan 0.271mg 0%
Threonine 0.716mg 0%
Isoleucine 0.701mg 0%
Leucine 1.097mg 0%
Lysine 0.907mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.869mg 0%
Valine 1.086mg 0%
Histidine 0.312mg 0%

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
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more WaterWater +3296.7%
Contains more ProteinProtein +601.6%
Contains more FatsFats +1884.8%
Contains more CarbsCarbs +1497.3%
Contains more OtherOther +457.1%

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
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +8859.2%
Contains more Poly. FatPolyunsaturated fat +31.7%

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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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.