Arugula vs. Juice — In-Depth Nutrition Comparison
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How are arugula and juice different?
- Arugula is higher in vitamin K, vitamin A, folate, iron, calcium, and manganese; however, juice is richer in vitamin B6, vitamin B3, vitamin B1, and vitamin B2.
- Daily need coverage for vitamin K for arugula is 91% higher.
- Arugula contains 80 times more calcium than juice. While arugula contains 160mg of calcium, juice contains only 2mg.
- Arugula has a lower glycemic index (32) than juice (50).
Arugula, raw and Beverages, Orange juice drink are the varieties used in this article.
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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 | +1466.7% |
| Contains more CalciumCalcium | +7900% |
| Contains more PotassiumPotassium | +778.6% |
| Contains more IronIron | +1227.3% |
| Contains more CopperCopper | +322.2% |
| Contains more ZincZinc | +2250% |
| Contains more PhosphorusPhosphorus | +1200% |
| Contains more ManganeseManganese | +4485.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -92.6% |
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 AVitamin A | +5850% |
| Contains more Vitamin EVitamin E | +2050% |
| Contains more Vitamin B5Vitamin B5 | +628.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2325% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +763.6% |
| Contains more Vitamin B2Vitamin B2 | +400% |
| Contains more Vitamin B3Vitamin B3 | +1539.3% |
| Contains more Vitamin B6Vitamin B6 | +584.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 108.6µg | 0µg | 91% |
| Vitamin B6 | 0.073mg | 0.5mg | 33% |
| Vitamin B3 | 0.305mg | 5mg | 29% |
| Vitamin B1 | 0.044mg | 0.38mg | 28% |
| Vitamin B2 | 0.086mg | 0.43mg | 26% |
| Folate | 97µg | 4µg | 23% |
| Iron | 1.46mg | 0.11mg | 17% |
| Calcium | 160mg | 2mg | 16% |
| Manganese | 0.321mg | 0.007mg | 14% |
| Vitamin A | 119µg | 2µg | 13% |
| Magnesium | 47mg | 3mg | 10% |
| Potassium | 369mg | 42mg | 10% |
| Vitamin B5 | 0.437mg | 0.06mg | 8% |
| Phosphorus | 52mg | 4mg | 7% |
| Fiber | 1.6g | 0.2g | 6% |
| Copper | 0.076mg | 0.018mg | 6% |
| Protein | 2.58g | 0.2g | 5% |
| Zinc | 0.47mg | 0.02mg | 4% |
| Vitamin E | 0.43mg | 0.02mg | 3% |
| Carbs | 3.65g | 13.41g | 3% |
| Choline | 15.3mg | 3% | |
| Polyunsaturated fat | 0.319g | 0.01g | 2% |
| Calories | 25kcal | 54kcal | 1% |
| Selenium | 0.3µg | 0µg | 1% |
| Fats | 0.66g | 0g | 1% |
| Sodium | 27mg | 2mg | 1% |
| Vitamin C | 15mg | 15mg | 0% |
| Net carbs | 2.05g | 13.21g | N/A |
| Sugar | 2.05g | 9.36g | N/A |
| Saturated fat | 0.086g | 0g | 0% |
| Monounsaturated fat | 0.049g | 0.01g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1190% |
| Contains more FatsFats | +∞% |
| Contains more OtherOther | +636.8% |
| Contains more CarbsCarbs | +267.4% |
~equal in
Water
~86.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +390% |
| Contains more Poly. FatPolyunsaturated fat | +3090% |
| Contains less Sat. FatSaturated fat | -100% |
