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  6. Arugula vs. Millet raw

Arugula vs. Millet raw — In-Depth Nutrition Comparison

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Significant differences between arugula and millet raw

  • Arugula has more vitamin K and vitamin A; however, millet raw is richer in copper, manganese, phosphorus, vitamin B1, fiber, vitamin B3, vitamin B6, and iron.
  • Arugula covers your daily vitamin K needs 90% more than millet raw.
  • Millet raw has a higher glycemic index. The glycemic index of millet raw is 71, while the glycemic index of arugula is 32.

Specific food types used in this comparison are Arugula, raw and Millet, raw.

Infographic

Arugula vs Millet raw infographic
Infographic link

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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +89.2%
Contains more MagnesiumMagnesium +142.6%
Contains more IronIron +106.2%
Contains more CopperCopper +886.8%
Contains more ZincZinc +257.4%
Contains more PhosphorusPhosphorus +448.1%
Contains less SodiumSodium -81.5%
Contains more ManganeseManganese +408.4%
Contains more SeleniumSelenium +800%

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +760%
Contains more Vitamin KVitamin K +11966.7%
Contains more FolateFolate +14.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +856.8%
Contains more Vitamin B2Vitamin B2 +237.2%
Contains more Vitamin B3Vitamin B3 +1447.5%
Contains more Vitamin B5Vitamin B5 +94.1%
Contains more Vitamin B6Vitamin B6 +426%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Millet raw DV% diff.
Vitamin K 108.6µg 0.9µg 90%
Copper 0.076mg 0.75mg 75%
Manganese 0.321mg 1.632mg 57%
Phosphorus 52mg 285mg 33%
Vitamin B1 0.044mg 0.421mg 31%
Fiber 1.6g 8.5g 28%
Vitamin B3 0.305mg 4.72mg 28%
Vitamin B6 0.073mg 0.384mg 24%
Carbs 3.65g 72.85g 23%
Iron 1.46mg 3.01mg 19%
Calories 25kcal 378kcal 18%
Vitamin C 15mg 0mg 17%
Protein 2.58g 11.02g 17%
Vitamin B2 0.086mg 0.29mg 16%
Magnesium 47mg 114mg 16%
Calcium 160mg 8mg 15%
Vitamin A 119µg 0µg 13%
Polyunsaturated fat 0.319g 2.134g 12%
Zinc 0.47mg 1.68mg 11%
Vitamin B5 0.437mg 0.848mg 8%
Potassium 369mg 195mg 5%
Fats 0.66g 4.22g 5%
Selenium 0.3µg 2.7µg 4%
Vitamin E 0.43mg 0.05mg 3%
Folate 97µg 85µg 3%
Choline 15.3mg 3%
Saturated fat 0.086g 0.723g 3%
Monounsaturated fat 0.049g 0.773g 2%
Sodium 27mg 5mg 1%
Net carbs 2.05g 64.35g N/A
Sugar 2.05g N/A
Tryptophan 0.119mg 0%
Threonine 0.353mg 0%
Isoleucine 0.465mg 0%
Leucine 1.4mg 0%
Lysine 0.212mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.58mg 0%
Valine 0.578mg 0%
Histidine 0.236mg 0%

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% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more WaterWater +957.8%
Contains more ProteinProtein +327.1%
Contains more FatsFats +539.4%
Contains more CarbsCarbs +1895.9%
Contains more OtherOther +131.4%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -88.1%
Contains more Mono. FatMonounsaturated fat +1477.6%
Contains more Poly. FatPolyunsaturated fat +569%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.