Arugula vs. Kiwi — In-Depth Nutrition Comparison
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What are the differences between arugula and kiwi?
- Arugula is higher in vitamin K, vitamin A, folate, iron, calcium, manganese, and magnesium; however, kiwi is richer in vitamin C, vitamin E, and copper.
- Kiwi's daily need coverage for vitamin C is 86% more.
- Kiwi contains 27 times less vitamin A than arugula. Arugula contains 2373IU of vitamin A, while kiwi contains 87IU.
- Arugula has a lower glycemic index (32) than kiwi (58).
We used Arugula, raw and Kiwifruit, green, raw types in this article.
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 | +176.5% |
| Contains more CalciumCalcium | +370.6% |
| Contains more PotassiumPotassium | +18.3% |
| Contains more IronIron | +371% |
| Contains more ZincZinc | +235.7% |
| Contains more PhosphorusPhosphorus | +52.9% |
| Contains more ManganeseManganese | +227.6% |
| Contains more SeleniumSelenium | +50% |
| Contains more CopperCopper | +71.1% |
| Contains less SodiumSodium | -88.9% |
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 | +2875% |
| Contains more Vitamin B1Vitamin B1 | +63% |
| Contains more Vitamin B2Vitamin B2 | +244% |
| Contains more Vitamin B5Vitamin B5 | +138.8% |
| Contains more Vitamin B6Vitamin B6 | +15.9% |
| Contains more Vitamin KVitamin K | +169.5% |
| Contains more FolateFolate | +288% |
| Contains more CholineCholine | +96.2% |
| Contains more Vitamin CVitamin C | +518% |
| Contains more Vitamin EVitamin E | +239.5% |
| Contains more Vitamin B3Vitamin B3 | +11.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +126.3% |
| Contains more FatsFats | +26.9% |
| Contains more OtherOther | +129.5% |
| Contains more CarbsCarbs | +301.6% |
~equal in
Water
~83.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -66.3% |
~equal in
Monounsaturated fat
~0.047g
~equal in
Polyunsaturated fat
~0.287g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 15mg | 92.7mg | 86% |
| Vitamin K | 108.6µg | 40.3µg | 57% |
| Folate | 97µg | 25µg | 18% |
| Iron | 1.46mg | 0.31mg | 14% |
| Calcium | 160mg | 34mg | 13% |
| Vitamin A | 119µg | 4µg | 13% |
| Manganese | 0.321mg | 0.098mg | 10% |
| Vitamin E | 0.43mg | 1.46mg | 7% |
| Magnesium | 47mg | 17mg | 7% |
| Fiber | 1.6g | 3g | 6% |
| Copper | 0.076mg | 0.13mg | 6% |
| Vitamin B5 | 0.437mg | 0.183mg | 5% |
| Vitamin B2 | 0.086mg | 0.025mg | 5% |
| Fructose | 4.35g | 5% | |
| Carbs | 3.65g | 14.66g | 4% |
| Zinc | 0.47mg | 0.14mg | 3% |
| Phosphorus | 52mg | 34mg | 3% |
| Protein | 2.58g | 1.14g | 3% |
| Calories | 25kcal | 61kcal | 2% |
| Potassium | 369mg | 312mg | 2% |
| Vitamin B1 | 0.044mg | 0.027mg | 1% |
| Choline | 15.3mg | 7.8mg | 1% |
| Sodium | 27mg | 3mg | 1% |
| Vitamin B6 | 0.073mg | 0.063mg | 1% |
| Fats | 0.66g | 0.52g | 0% |
| Net carbs | 2.05g | 11.66g | N/A |
| Sugar | 2.05g | 8.99g | N/A |
| Selenium | 0.3µg | 0.2µg | 0% |
| Vitamin B3 | 0.305mg | 0.341mg | 0% |
| Saturated fat | 0.086g | 0.029g | 0% |
| Monounsaturated fat | 0.049g | 0.047g | 0% |
| Polyunsaturated fat | 0.319g | 0.287g | 0% |
| Tryptophan | 0.015mg | 0% | |
| Threonine | 0.047mg | 0% | |
| Isoleucine | 0.051mg | 0% | |
| Leucine | 0.066mg | 0% | |
| Lysine | 0.061mg | 0% | |
| Methionine | 0.024mg | 0% | |
| Phenylalanine | 0.044mg | 0% | |
| Valine | 0.057mg | 0% | |
| Histidine | 0.027mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
41%
39%
Minerals Daily Need Coverage Score
28%
14%
Comparison summary
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 0.057g)
Which food is lower in Sugar?
Arugula is lower in Sugar (difference - 6.94g)
Which food is lower in glycemic index?
Arugula is lower in glycemic index (difference - 26)
Which food is cheaper?
Arugula is cheaper (difference - $0.1)
Which food is richer in minerals?
Arugula is relatively richer in minerals
Which food is richer in vitamins?
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)