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Arugula vs. Shiitake — In-Depth Nutrition Comparison

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What are the differences between arugula and shiitake?

  • Arugula is higher in folate, calcium, and iron; however, shiitake is richer in vitamin B3, vitamin B5, vitamin B6, vitamin B2, selenium, phosphorus, and copper.
  • Shiitake's daily need coverage for vitamin B3 is 22% more.
  • Shiitake contains 80 times less calcium than arugula. Arugula contains 160mg of calcium, while shiitake contains 2mg.

We used Arugula, raw and Mushrooms, shiitake, raw types in this article.

Infographic

Arugula vs Shiitake 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% 0.6% 27% 15% 47% 28% 48% 1.2% 30% 31%
Contains more MagnesiumMagnesium +135%
Contains more CalciumCalcium +7900%
Contains more PotassiumPotassium +21.4%
Contains more IronIron +256.1%
Contains more ManganeseManganese +39.6%
Contains more CopperCopper +86.8%
Contains more ZincZinc +119.1%
Contains more PhosphorusPhosphorus +115.4%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +1800%

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% 0% 6% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +193.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +646.2%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +152.3%
Contains more Vitamin B3Vitamin B3 +1171.1%
Contains more Vitamin B5Vitamin B5 +243.2%
Contains more Vitamin B6Vitamin B6 +301.4%
~equal in Vitamin B12 ~µg

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
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
Contains more ProteinProtein +15.2%
Contains more FatsFats +34.7%
Contains more OtherOther +89.2%
Contains more CarbsCarbs +86%
~equal in Water ~89.74g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Shiitake DV% diff.
Vitamin K 108.6µg 91%
Vitamin B3 0.305mg 3.877mg 22%
Vitamin B5 0.437mg 1.5mg 21%
Folate 97µg 13µg 21%
Vitamin B6 0.073mg 0.293mg 17%
Vitamin C 15mg 17%
Calcium 160mg 2mg 16%
Iron 1.46mg 0.41mg 13%
Vitamin A 119µg 13%
Vitamin B2 0.086mg 0.217mg 10%
Selenium 0.3µg 5.7µg 10%
Phosphorus 52mg 112mg 9%
Copper 0.076mg 0.142mg 7%
Magnesium 47mg 20mg 6%
Zinc 0.47mg 1.03mg 5%
Fiber 1.6g 2.5g 4%
Manganese 0.321mg 0.23mg 4%
Vitamin E 0.43mg 3%
Choline 15.3mg 3%
Potassium 369mg 304mg 2%
Vitamin D 0IU 18IU 2%
Vitamin D 0µg 0.4µg 2%
Vitamin B1 0.044mg 0.015mg 2%
Polyunsaturated fat 0.319g 2%
Sodium 27mg 9mg 1%
Protein 2.58g 2.24g 1%
Carbs 3.65g 6.79g 1%
Calories 25kcal 34kcal 0%
Fats 0.66g 0.49g 0%
Net carbs 2.05g 4.29g N/A
Sugar 2.05g 2.38g N/A
Saturated fat 0.086g 0%
Monounsaturated fat 0.049g 0%
Tryptophan 0.011mg 0%
Threonine 0.134mg 0%
Isoleucine 0.111mg 0%
Leucine 0.189mg 0%
Lysine 0.134mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.111mg 0%
Valine 0.145mg 0%
Histidine 0.056mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Shiitake
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
23%
Shiitake
Minerals Daily Need Coverage Score
28%
Arugula
24%
Shiitake

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 0.086g)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 0.33g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $0.9)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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.
Which food is richer in vitamins?
?
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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.