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  6. Arugula vs. Millet flour

Arugula vs. Millet flour — In-Depth Nutrition Comparison

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What are the main differences between arugula and millet flour?

  • Arugula is richer in vitamin K, while millet flour is higher in selenium, copper, vitamin B3, phosphorus, iron, vitamin B1, manganese, vitamin B6, and zinc.
  • Arugula's daily need coverage for vitamin K is 90% higher.
  • Millet flour has a higher glycemic index (70) than arugula (32).

We used Arugula, raw and Millet flour types in this comparison.

Infographic

Arugula vs Millet flour 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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +1042.9%
Contains more PotassiumPotassium +64.7%
Contains more MagnesiumMagnesium +153.2%
Contains more IronIron +169.9%
Contains more CopperCopper +603.9%
Contains more ZincZinc +459.6%
Contains more PhosphorusPhosphorus +448.1%
Contains less SodiumSodium -85.2%
Contains more ManganeseManganese +212.1%
Contains more SeleniumSelenium +10800%

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.
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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +290.9%
Contains more Vitamin B2Vitamin B2 +17.8%
Contains more Vitamin KVitamin K +13475%
Contains more FolateFolate +131%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +838.6%
Contains more Vitamin B3Vitamin B3 +1873.8%
Contains more Vitamin B5Vitamin B5 +189.9%
Contains more Vitamin B6Vitamin B6 +409.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Arugula Millet flour DV% diff.
Vitamin K 108.6µg 0.8µg 90%
Selenium 0.3µg 32.7µg 59%
Copper 0.076mg 0.535mg 51%
Vitamin B3 0.305mg 6.02mg 36%
Phosphorus 52mg 285mg 33%
Vitamin B1 0.044mg 0.413mg 31%
Iron 1.46mg 3.94mg 31%
Manganese 0.321mg 1.002mg 30%
Starch 69.88g 29%
Carbs 3.65g 75.12g 24%
Vitamin B6 0.073mg 0.372mg 23%
Zinc 0.47mg 2.63mg 20%
Calories 25kcal 382kcal 18%
Magnesium 47mg 119mg 17%
Vitamin B5 0.437mg 1.267mg 17%
Vitamin C 15mg 0mg 17%
Protein 2.58g 10.75g 16%
Calcium 160mg 14mg 15%
Polyunsaturated fat 0.319g 2.618g 15%
Folate 97µg 42µg 14%
Vitamin A 119µg 13%
Fiber 1.6g 3.5g 8%
Fats 0.66g 4.25g 6%
Potassium 369mg 224mg 4%
Choline 15.3mg 3%
Monounsaturated fat 0.049g 0.924g 2%
Saturated fat 0.086g 0.536g 2%
Vitamin E 0.43mg 0.11mg 2%
Vitamin B2 0.086mg 0.073mg 1%
Sodium 27mg 4mg 1%
Net carbs 2.05g 71.62g N/A
Sugar 2.05g 1.66g N/A
Trans fat 0g 0.002g N/A
Tryptophan 0.17mg 0%
Threonine 0.354mg 0%
Isoleucine 0.473mg 0%
Leucine 1.537mg 0%
Lysine 0.144mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.675mg 0%
Valine 0.584mg 0%
Histidine 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more WaterWater +957.8%
Contains more OtherOther +15.7%
Contains more ProteinProtein +316.7%
Contains more FatsFats +543.9%
Contains more CarbsCarbs +1958.1%

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
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -84%
Contains more Mono. FatMonounsaturated fat +1785.7%
Contains more Poly. FatPolyunsaturated fat +720.7%

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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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.