Arugula vs. Dates — In-Depth Nutrition Comparison
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What are the main differences between arugula and dates?
- Arugula is richer in vitamin K, vitamin A, folate, vitamin C, and calcium, while dates are higher in fiber, copper, potassium, vitamin B6, and vitamin B3.
- Arugula's daily need coverage for vitamin K is 88% higher.
- Dates have 237 times less vitamin A than arugula. Arugula has 2373IU of vitamin A, while dates have 10IU.
We used Arugula, raw and Dates, deglet noor 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 CalciumCalcium | +310.3% |
| Contains more IronIron | +43.1% |
| Contains more ZincZinc | +62.1% |
| Contains more ManganeseManganese | +22.5% |
| Contains more PotassiumPotassium | +77.8% |
| Contains more CopperCopper | +171.1% |
| Contains more PhosphorusPhosphorus | +19.2% |
| Contains less SodiumSodium | -92.6% |
| Contains more SeleniumSelenium | +900% |
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 | +3650% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +760% |
| Contains more Vitamin B2Vitamin B2 | +30.3% |
| Contains more Vitamin KVitamin K | +3922.2% |
| Contains more FolateFolate | +410.5% |
| Contains more CholineCholine | +142.9% |
| Contains more Vitamin B1Vitamin B1 | +18.2% |
| Contains more Vitamin B3Vitamin B3 | +317.7% |
| Contains more Vitamin B5Vitamin B5 | +34.8% |
| Contains more Vitamin B6Vitamin B6 | +126% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 108.6µg | 2.7µg | 88% |
| Fiber | 1.6g | 8g | 26% |
| Fructose | 19.56g | 24% | |
| Carbs | 3.65g | 75.03g | 24% |
| Folate | 97µg | 19µg | 20% |
| Vitamin C | 15mg | 0.4mg | 16% |
| Copper | 0.076mg | 0.206mg | 14% |
| Vitamin A | 119µg | 0µg | 13% |
| Calories | 25kcal | 282kcal | 13% |
| Calcium | 160mg | 39mg | 12% |
| Potassium | 369mg | 656mg | 8% |
| Vitamin B6 | 0.073mg | 0.165mg | 7% |
| Iron | 1.46mg | 1.02mg | 6% |
| Vitamin B3 | 0.305mg | 1.274mg | 6% |
| Selenium | 0.3µg | 3µg | 5% |
| Vitamin E | 0.43mg | 0.05mg | 3% |
| Manganese | 0.321mg | 0.262mg | 3% |
| Vitamin B5 | 0.437mg | 0.589mg | 3% |
| Zinc | 0.47mg | 0.29mg | 2% |
| Polyunsaturated fat | 0.319g | 0.019g | 2% |
| Choline | 15.3mg | 6.3mg | 2% |
| Vitamin B2 | 0.086mg | 0.066mg | 2% |
| Vitamin B1 | 0.044mg | 0.052mg | 1% |
| Magnesium | 47mg | 43mg | 1% |
| Phosphorus | 52mg | 62mg | 1% |
| Sodium | 27mg | 2mg | 1% |
| Protein | 2.58g | 2.45g | 0% |
| Fats | 0.66g | 0.39g | 0% |
| Net carbs | 2.05g | 67.03g | N/A |
| Sugar | 2.05g | 63.35g | N/A |
| Saturated fat | 0.086g | 0.032g | 0% |
| Monounsaturated fat | 0.049g | 0.036g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +69.2% |
| Contains more WaterWater | +346.7% |
| Contains more CarbsCarbs | +1955.6% |
| Contains more OtherOther | +14.3% |
~equal in
Protein
~2.45g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +36.1% |
| Contains more Poly. FatPolyunsaturated fat | +1578.9% |
| Contains less Sat. FatSaturated fat | -62.8% |
