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Arugula vs. Coconut milk — In-Depth Nutrition Comparison

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What are the main differences between arugula and coconut milk?

  • Arugula is richer in vitamin K, vitamin A, folate, calcium, and vitamin C, while coconut milk is higher in manganese, copper, selenium, and phosphorus.
  • Coconut milk's daily need coverage for saturated fat is 105% higher.
  • Arugula is lower in saturated fat.
  • Coconut milk has a higher glycemic index (97) than arugula (32).

We used Arugula, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water) types in this comparison.

Infographic

Arugula vs Coconut 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more MagnesiumMagnesium +27%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +40.3%
Contains more IronIron +12.3%
Contains more CopperCopper +250%
Contains more ZincZinc +42.6%
Contains more PhosphorusPhosphorus +92.3%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +185.4%
Contains more SeleniumSelenium +1966.7%

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.
Arugula
10
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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin CVitamin C +435.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +186.7%
Contains more Vitamin B1Vitamin B1 +69.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +138.8%
Contains more Vitamin B6Vitamin B6 +121.2%
Contains more Vitamin KVitamin K +108500%
Contains more FolateFolate +506.3%
Contains more CholineCholine +80%
Contains more Vitamin B3Vitamin B3 +149.2%
~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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +12.7%
Contains more WaterWater +35.6%
Contains more OtherOther +97.2%
Contains more FatsFats +3512.1%
Contains more CarbsCarbs +51.8%

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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Poly. FatPolyunsaturated fat +22.2%
Contains more Mono. FatMonounsaturated fat +1969.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Coconut milk DV% diff.
Saturated fat 0.086g 21.14g 96%
Vitamin K 108.6µg 0.1µg 90%
Fats 0.66g 23.84g 36%
Manganese 0.321mg 0.916mg 26%
Copper 0.076mg 0.266mg 21%
Folate 97µg 16µg 20%
Vitamin C 15mg 2.8mg 14%
Calcium 160mg 16mg 14%
Vitamin A 119µg 0µg 13%
Selenium 0.3µg 6.2µg 11%
Calories 25kcal 230kcal 10%
Phosphorus 52mg 100mg 7%
Vitamin B2 0.086mg 0mg 7%
Vitamin B5 0.437mg 0.183mg 5%
Vitamin B6 0.073mg 0.033mg 3%
Potassium 369mg 263mg 3%
Vitamin B3 0.305mg 0.76mg 3%
Monounsaturated fat 0.049g 1.014g 2%
Vitamin B1 0.044mg 0.026mg 2%
Vitamin E 0.43mg 0.15mg 2%
Zinc 0.47mg 0.67mg 2%
Fiber 1.6g 2.2g 2%
Iron 1.46mg 1.64mg 2%
Magnesium 47mg 37mg 2%
Carbs 3.65g 5.54g 1%
Sodium 27mg 15mg 1%
Protein 2.58g 2.29g 1%
Choline 15.3mg 8.5mg 1%
Net carbs 2.05g 3.34g N/A
Sugar 2.05g 3.34g N/A
Polyunsaturated fat 0.319g 0.261g 0%
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Coconut 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
5%
Coconut milk
Minerals Daily Need Coverage Score
28%
Arugula
42%
Coconut milk

Comparison summary

Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 12mg)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 1.29g)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 21.054g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 65)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $3.6)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.