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  6. Arugula vs. Plantain raw

Arugula vs. Plantain raw — In-Depth Nutrition Comparison

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What are the main differences between Arugula and Plantain raw?

  • Arugula is richer in Vitamin K, Folate, Calcium, Iron, and Vitamin A RAE, while Plantain raw is higher in Vitamin B6.
  • Arugula's daily need coverage for Vitamin K is 90% higher.
  • Plantain raw has 53 times less Calcium than Arugula. Arugula has 160mg of Calcium, while Plantain raw has 3mg.
  • Arugula is lower in Sugar.

We used Arugula, raw and Plantains, raw types in this comparison.

Infographic

Arugula vs Plantain raw 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.
Arugula
Arugula
6
:
4
Plantain raw
Plantain raw
Contains more Calcium +5233.3%
Contains more Iron +143.3%
Contains more Magnesium +27%
Contains more Phosphorus +52.9%
Contains more Zinc +235.7%
Contains more Potassium +35.2%
Contains less Sodium -85.2%
Contains more Selenium +400%
Equal in Copper - 0.081
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Contains more Calcium +5233.3%
Contains more Iron +143.3%
Contains more Magnesium +27%
Contains more Phosphorus +52.9%
Contains more Zinc +235.7%
Contains more Potassium +35.2%
Contains less Sodium -85.2%
Contains more Selenium +400%
Equal in Copper - 0.081

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
Arugula
6
:
4
Plantain raw
Plantain raw
Contains more Vitamin A +110.6%
Contains more Vitamin E +207.1%
Contains more Vitamin B2 +59.3%
Contains more Vitamin B5 +68.1%
Contains more Folate +340.9%
Contains more Vitamin K +15414.3%
Contains more Vitamin C +22.7%
Contains more Vitamin B1 +18.2%
Contains more Vitamin B3 +124.9%
Contains more Vitamin B6 +309.6%
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin A +110.6%
Contains more Vitamin E +207.1%
Contains more Vitamin B2 +59.3%
Contains more Vitamin B5 +68.1%
Contains more Folate +340.9%
Contains more Vitamin K +15414.3%
Contains more Vitamin C +22.7%
Contains more Vitamin B1 +18.2%
Contains more Vitamin B3 +124.9%
Contains more Vitamin B6 +309.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arugula
Arugula
4
:
1
Plantain raw
Plantain raw
Contains more Protein +98.5%
Contains more Fats +78.4%
Contains more Water +40.5%
Contains more Other +20.7%
Contains more Carbs +773.7%
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Protein +98.5%
Contains more Fats +78.4%
Contains more Water +40.5%
Contains more Other +20.7%
Contains more Carbs +773.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arugula
Arugula
3
:
0
Plantain raw
Plantain raw
Contains less Saturated Fat -39.9%
Contains more Monounsaturated Fat +53.1%
Contains more Polyunsaturated fat +362.3%
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains less Saturated Fat -39.9%
Contains more Monounsaturated Fat +53.1%
Contains more Polyunsaturated fat +362.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Plantain raw Opinion
Net carbs 2.05g 29.59g Plantain raw
Protein 2.58g 1.3g Arugula
Fats 0.66g 0.37g Arugula
Carbs 3.65g 31.89g Plantain raw
Calories 25kcal 122kcal Plantain raw
Sugar 2.05g 15g Arugula
Fiber 1.6g 2.3g Plantain raw
Calcium 160mg 3mg Arugula
Iron 1.46mg 0.6mg Arugula
Magnesium 47mg 37mg Arugula
Phosphorus 52mg 34mg Arugula
Potassium 369mg 499mg Plantain raw
Sodium 27mg 4mg Plantain raw
Zinc 0.47mg 0.14mg Arugula
Copper 0.076mg 0.081mg Plantain raw
Manganese 0.321mg Arugula
Selenium 0.3µg 1.5µg Plantain raw
Vitamin A 2373IU 1127IU Arugula
Vitamin A RAE 119µg 56µg Arugula
Vitamin E 0.43mg 0.14mg Arugula
Vitamin C 15mg 18.4mg Plantain raw
Vitamin B1 0.044mg 0.052mg Plantain raw
Vitamin B2 0.086mg 0.054mg Arugula
Vitamin B3 0.305mg 0.686mg Plantain raw
Vitamin B5 0.437mg 0.26mg Arugula
Vitamin B6 0.073mg 0.299mg Plantain raw
Folate 97µg 22µg Arugula
Vitamin K 108.6µg 0.7µg Arugula
Tryptophan 0.015mg Plantain raw
Threonine 0.034mg Plantain raw
Isoleucine 0.036mg Plantain raw
Leucine 0.059mg Plantain raw
Lysine 0.06mg Plantain raw
Methionine 0.017mg Plantain raw
Phenylalanine 0.044mg Plantain raw
Valine 0.046mg Plantain raw
Histidine 0.064mg Plantain raw
Saturated Fat 0.086g 0.143g Arugula
Monounsaturated Fat 0.049g 0.032g Arugula
Polyunsaturated fat 0.319g 0.069g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Plantain raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
52%
Arugula
23%
Plantain raw
Minerals Daily Need Coverage Score
28%
Arugula
15%
Plantain raw

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 23mg)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $0.4)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 12.95g)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 0.057g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.