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Arugula vs. Coconut oil — In-Depth Nutrition Comparison

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What are the main differences between arugula and coconut oil?

  • Arugula has more vitamin K, vitamin A, folate, iron, vitamin C, calcium, manganese, magnesium, and potassium than coconut oil.
  • Coconut oil's daily need coverage for saturated fat is 412% higher.
  • Arugula is lower in saturated fat.
  • Arugula has a higher glycemic index (32) than coconut oil (0).

We used Arugula, raw and Oil, coconut types in this comparison.

Infographic

Arugula vs Coconut oil infographic
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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.
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% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +15900%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2820%
Contains more CopperCopper +∞%
Contains more ZincZinc +2250%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
11
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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +290.9%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +18000%
Contains more FolateFolate +∞%
Contains more CholineCholine +5000%
~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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +305600%
Contains more OtherOther +53.8%
Contains more FatsFats +14909.1%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +12822.4%
Contains more Poly. FatPolyunsaturated fat +433.5%

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 oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Arugula Coconut oil DV% diff.
Saturated fat 0.086g 82.475g 374%
Fats 0.66g 99.06g 151%
Vitamin K 108.6µg 0.6µg 90%
Calories 25kcal 892kcal 43%
Folate 97µg 0µg 24%
Iron 1.46mg 0.05mg 18%
Vitamin C 15mg 0mg 17%
Monounsaturated fat 0.049g 6.332g 16%
Calcium 160mg 1mg 16%
Manganese 0.321mg 0mg 14%
Vitamin A 119µg 0µg 13%
Magnesium 47mg 0mg 11%
Potassium 369mg 0mg 11%
Vitamin B5 0.437mg 0mg 9%
Polyunsaturated fat 0.319g 1.702g 9%
Copper 0.076mg 0mg 8%
Phosphorus 52mg 0mg 7%
Vitamin B2 0.086mg 0mg 7%
Vitamin B6 0.073mg 0mg 6%
Fiber 1.6g 0g 6%
Protein 2.58g 0g 5%
Zinc 0.47mg 0.02mg 4%
Vitamin B1 0.044mg 0mg 4%
Choline 15.3mg 0.3mg 3%
Vitamin E 0.43mg 0.11mg 2%
Vitamin B3 0.305mg 0mg 2%
Selenium 0.3µg 0µg 1%
Sodium 27mg 0mg 1%
Carbs 3.65g 0g 1%
Net carbs 2.05g 0g N/A
Sugar 2.05g 0g N/A
Trans fat 0g 0.028g N/A
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Coconut oil
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
0%
Coconut oil
Minerals Daily Need Coverage Score
28%
Arugula
0%
Coconut oil

Comparison summary

Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 32)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 82.389g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1.8)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.