Arugula vs. True morels — In-Depth Nutrition Comparison
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How are arugula and true morels different?
- Arugula is higher in vitamin A, folate, and calcium; however, true morels are richer in iron, copper, vitamin D, phosphorus, zinc, vitamin B3, and manganese.
- Daily need coverage for iron for true morels is 134% higher.
Arugula, raw and Mushrooms, morel, raw are the varieties used 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 | +147.4% |
| Contains more CalciumCalcium | +272.1% |
| Contains more PotassiumPotassium | +11.4% |
| Contains more IronIron | +734.2% |
| Contains more CopperCopper | +722.4% |
| Contains more ZincZinc | +331.9% |
| Contains more PhosphorusPhosphorus | +273.1% |
| Contains less SodiumSodium | -22.2% |
| Contains more ManganeseManganese | +82.9% |
| Contains more SeleniumSelenium | +633.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +977.8% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +56.8% |
| Contains more Vitamin B2Vitamin B2 | +138.4% |
| Contains more Vitamin B3Vitamin B3 | +638.4% |
| Contains more Vitamin B6Vitamin B6 | +86.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.46mg | 12.18mg | 134% |
| Vitamin K | 108.6µg | 91% | |
| Copper | 0.076mg | 0.625mg | 61% |
| Vitamin D | 0µg | 5.1µg | 26% |
| Vitamin D | 0IU | 206IU | 26% |
| Folate | 97µg | 9µg | 22% |
| Phosphorus | 52mg | 194mg | 20% |
| Vitamin C | 15mg | 17% | |
| Zinc | 0.47mg | 2.03mg | 14% |
| Vitamin A | 119µg | 0µg | 13% |
| Manganese | 0.321mg | 0.587mg | 12% |
| Calcium | 160mg | 43mg | 12% |
| Vitamin B3 | 0.305mg | 2.252mg | 12% |
| Vitamin B2 | 0.086mg | 0.205mg | 9% |
| Magnesium | 47mg | 19mg | 7% |
| Vitamin B6 | 0.073mg | 0.136mg | 5% |
| Fiber | 1.6g | 2.8g | 5% |
| Vitamin E | 0.43mg | 3% | |
| Choline | 15.3mg | 3% | |
| Selenium | 0.3µg | 2.2µg | 3% |
| Vitamin B1 | 0.044mg | 0.069mg | 2% |
| Potassium | 369mg | 411mg | 1% |
| Protein | 2.58g | 3.12g | 1% |
| Polyunsaturated fat | 0.319g | 0.433g | 1% |
| Calories | 25kcal | 31kcal | 0% |
| Fats | 0.66g | 0.57g | 0% |
| Carbs | 3.65g | 5.1g | 0% |
| Net carbs | 2.05g | 2.3g | N/A |
| Sugar | 2.05g | 0.6g | N/A |
| Sodium | 27mg | 21mg | 0% |
| Vitamin B5 | 0.437mg | 0.44mg | 0% |
| Saturated fat | 0.086g | 0.065g | 0% |
| Monounsaturated fat | 0.049g | 0.052g | 0% |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.215g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.58 g
Fats:
0.66 g
Carbs:
3.65 g
Water:
91.71 g
Other:
1.4 g
Protein:
3.12 g
Fats:
0.57 g
Carbs:
5.1 g
Water:
89.61 g
Other:
1.6 g
| Contains more FatsFats | +15.8% |
| Contains more ProteinProtein | +20.9% |
| Contains more CarbsCarbs | +39.7% |
| Contains more OtherOther | +14.3% |
~equal in
Water
~89.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.086 g
Monounsaturated fat:
Mono. Fat
0.049 g
Polyunsaturated fat:
Poly. Fat
0.319 g
Saturated fat:
Sat. Fat
0.065 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.433 g
| Contains less Sat. FatSaturated fat | -24.4% |
| Contains more Poly. FatPolyunsaturated fat | +35.7% |
~equal in
Monounsaturated fat
~0.052g
