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
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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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.58 g
Fats:
0.66 g
Carbs:
3.65 g
Water:
91.71 g
Other:
1.4 g
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
Saturated fat:
Sat. Fat
0.086 g
Monounsaturated fat:
Mono. Fat
0.049 g
Polyunsaturated fat:
Poly. Fat
0.319 g
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% |
