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Arugula vs. Maple sugar — In-Depth Nutrition Comparison

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How are arugula and maple sugar different?

  • Arugula is higher in vitamin K, vitamin A, folate, vitamin C, vitamin B5, calcium, phosphorus, and magnesium; however, maple sugar is richer in manganese and zinc.
  • Daily need coverage for manganese for maple sugar is 178% higher.
  • Arugula has a lower glycemic index (32) than maple sugar (63).

Arugula, raw and Sugars, maple are the varieties used in this article.

Infographic

Arugula vs Maple sugar 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +147.4%
Contains more CalciumCalcium +77.8%
Contains more PotassiumPotassium +34.7%
Contains more PhosphorusPhosphorus +1633.3%
Contains more IronIron +10.3%
Contains more CopperCopper +30.3%
Contains more ZincZinc +1189.4%
Contains less SodiumSodium -59.3%
Contains more ManganeseManganese +1277.6%
Contains more SeleniumSelenium +166.7%

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
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +388.9%
Contains more Vitamin B2Vitamin B2 +561.5%
Contains more Vitamin B3Vitamin B3 +662.5%
Contains more Vitamin B5Vitamin B5 +810.4%
Contains more Vitamin B6Vitamin B6 +2333.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +628.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +2480%
Contains more FatsFats +230%
Contains more WaterWater +1046.4%
Contains more OtherOther +75%
Contains more CarbsCarbs +2390.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Poly. FatPolyunsaturated fat +219%
Contains less Sat. FatSaturated fat -58.1%
Contains more Mono. FatMonounsaturated fat +30.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Maple sugar DV% diff.
Manganese 0.321mg 4.422mg 178%
Vitamin K 108.6µg 0µg 91%
Zinc 0.47mg 6.06mg 51%
Carbs 3.65g 90.9g 29%
Folate 97µg 0µg 24%
Vitamin C 15mg 0mg 17%
Calories 25kcal 354kcal 16%
Vitamin A 119µg 0µg 13%
Vitamin B5 0.437mg 0.048mg 8%
Magnesium 47mg 19mg 7%
Calcium 160mg 90mg 7%
Phosphorus 52mg 3mg 7%
Vitamin B2 0.086mg 0.013mg 6%
Fiber 1.6g 0g 6%
Protein 2.58g 0.1g 5%
Vitamin B6 0.073mg 0.003mg 5%
Copper 0.076mg 0.099mg 3%
Vitamin E 0.43mg 0mg 3%
Potassium 369mg 274mg 3%
Vitamin B1 0.044mg 0.009mg 3%
Iron 1.46mg 1.61mg 2%
Choline 15.3mg 2.1mg 2%
Vitamin B3 0.305mg 0.04mg 2%
Sodium 27mg 11mg 1%
Selenium 0.3µg 0.8µg 1%
Fats 0.66g 0.2g 1%
Polyunsaturated fat 0.319g 0.1g 1%
Net carbs 2.05g 90.9g N/A
Sugar 2.05g 84.87g N/A
Saturated fat 0.086g 0.036g 0%
Monounsaturated fat 0.049g 0.064g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Maple sugar
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
41%
Arugula
1%
Maple sugar
Minerals Daily Need Coverage Score
28%
Arugula
91%
Maple sugar

Comparison summary

Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 0.05g)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 82.82g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 31)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $3.6)
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)
Which food is richer in minerals?
?
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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.