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  6. Arugula vs. Currant

Arugula vs. Currant — In-Depth Nutrition Comparison

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Summary of differences between Arugula and Currant

  • Arugula has more Vitamin K, Folate, Vitamin A RAE, Calcium, Magnesium, Vitamin B5, Manganese, and Iron, however, Currant is higher in Vitamin C, and Fiber.
  • Arugula covers your daily need of Vitamin K 81% more than Currant.
  • Arugula has 60 times more Vitamin A RAE than Currant. While Arugula has 119µg of Vitamin A RAE, Currant has only 2µg.

These are the specific foods used in this comparison Arugula, raw and Currants, red and white, raw.

Infographic

Arugula vs Currant 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
7
:
3
Currant
Currant
Contains more Calcium +384.8%
Contains more Iron +46%
Contains more Magnesium +261.5%
Contains more Phosphorus +18.2%
Contains more Potassium +34.2%
Contains more Zinc +104.3%
Contains more Manganese +72.6%
Contains less Sodium -96.3%
Contains more Copper +40.8%
Contains more Selenium +100%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Currant
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Contains more Calcium +384.8%
Contains more Iron +46%
Contains more Magnesium +261.5%
Contains more Phosphorus +18.2%
Contains more Potassium +34.2%
Contains more Zinc +104.3%
Contains more Manganese +72.6%
Contains less Sodium -96.3%
Contains more Copper +40.8%
Contains more Selenium +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
Arugula
9
:
1
Currant
Currant
Contains more Vitamin A +5550%
Contains more Vitamin E +330%
Contains more Vitamin B2 +72%
Contains more Vitamin B3 +205%
Contains more Vitamin B5 +582.8%
Contains more Folate +1112.5%
Contains more Vitamin K +887.3%
Contains more Vitamin C +173.3%
Equal in Vitamin B1 - 0.04
Equal in Vitamin B6 - 0.07
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%
Currant
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 28%
Contains more Vitamin A +5550%
Contains more Vitamin E +330%
Contains more Vitamin B2 +72%
Contains more Vitamin B3 +205%
Contains more Vitamin B5 +582.8%
Contains more Folate +1112.5%
Contains more Vitamin K +887.3%
Contains more Vitamin C +173.3%
Equal in Vitamin B1 - 0.04
Equal in Vitamin B6 - 0.07

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arugula
Arugula
4
:
1
Currant
Currant
Contains more Protein +84.3%
Contains more Fats +230%
Contains more Other +115.4%
Contains more Carbs +278.1%
Equal in Water - 83.95
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Currant
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more Protein +84.3%
Contains more Fats +230%
Contains more Other +115.4%
Contains more Carbs +278.1%
Equal in Water - 83.95

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arugula
Arugula
2
:
1
Currant
Currant
Contains more Monounsaturated Fat +75%
Contains more Polyunsaturated fat +262.5%
Contains less Saturated Fat -80.2%
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Currant
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +75%
Contains more Polyunsaturated fat +262.5%
Contains less Saturated Fat -80.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arugula Currant
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar 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 Currant Opinion
Net carbs 2.05g 9.5g Currant
Protein 2.58g 1.4g Arugula
Fats 0.66g 0.2g Arugula
Carbs 3.65g 13.8g Currant
Calories 25kcal 56kcal Currant
Fructose 3.53g Currant
Sugar 2.05g 7.37g Arugula
Fiber 1.6g 4.3g Currant
Calcium 160mg 33mg Arugula
Iron 1.46mg 1mg Arugula
Magnesium 47mg 13mg Arugula
Phosphorus 52mg 44mg Arugula
Potassium 369mg 275mg Arugula
Sodium 27mg 1mg Currant
Zinc 0.47mg 0.23mg Arugula
Copper 0.076mg 0.107mg Currant
Manganese 0.321mg 0.186mg Arugula
Selenium 0.3µg 0.6µg Currant
Vitamin A 2373IU 42IU Arugula
Vitamin A RAE 119µg 2µg Arugula
Vitamin E 0.43mg 0.1mg Arugula
Vitamin C 15mg 41mg Currant
Vitamin B1 0.044mg 0.04mg Arugula
Vitamin B2 0.086mg 0.05mg Arugula
Vitamin B3 0.305mg 0.1mg Arugula
Vitamin B5 0.437mg 0.064mg Arugula
Vitamin B6 0.073mg 0.07mg Arugula
Folate 97µg 8µg Arugula
Vitamin K 108.6µg 11µg Arugula
Saturated Fat 0.086g 0.017g Currant
Monounsaturated Fat 0.049g 0.028g Arugula
Polyunsaturated fat 0.319g 0.088g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Currant
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
52%
Arugula
18%
Currant
Minerals Daily Need Coverage Score
28%
Arugula
17%
Currant

Comparison summary

Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.069g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 7)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 5.32g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $0.1)
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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.