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Arugula vs. Naranjilla — In-Depth Nutrition Comparison

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How are arugula and naranjilla different?

  • Arugula is higher in vitamin K, vitamin A, folate, calcium, iron, vitamin C, manganese, magnesium, and vitamin B2; however, naranjilla is richer in vitamin B3.
  • Daily need coverage for vitamin K for arugula is 78% higher.

Arugula, raw and Naranjilla (lulo) pulp, frozen, unsweetened are the varieties used in this article.

Infographic

Arugula vs Naranjilla 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 7.9% 2.4% 18% 13% 9.3% 2.7% 5.1% 0.52% 8.7% 2.2%
Contains more MagnesiumMagnesium +327.3%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +84.5%
Contains more IronIron +317.1%
Contains more CopperCopper +171.4%
Contains more ZincZinc +370%
Contains more PhosphorusPhosphorus +333.3%
Contains more ManganeseManganese +379.1%
Contains less SodiumSodium -85.2%
Contains more SeleniumSelenium +33.3%

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.
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 11% 9.3% 15% 0% 11% 0% 27% 13% 25% 0% 37% 2.3% 0%
Contains more Vitamin CVitamin C +368.8%
Contains more Vitamin AVitamin A +325%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +98.6%
Contains more Vitamin KVitamin K +643.8%
Contains more FolateFolate +3133.3%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +74.4%
Contains more Vitamin B3Vitamin B3 +375.4%
Contains more Vitamin B6Vitamin B6 +46.6%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.045mg
~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
6% 93%
Protein: 0.44 g
Fats: 0.22 g
Carbs: 5.9 g
Water: 93.05 g
Other: 0.39 g
Contains more ProteinProtein +486.4%
Contains more FatsFats +200%
Contains more OtherOther +259%
Contains more CarbsCarbs +61.6%
~equal in Water ~93.05g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Naranjilla DV% diff.
Vitamin K 108.6µg 14.6µg 78%
Folate 97µg 3µg 24%
Calcium 160mg 8mg 15%
Iron 1.46mg 0.35mg 14%
Vitamin C 15mg 3.2mg 13%
Manganese 0.321mg 0.067mg 11%
Vitamin A 119µg 28µg 10%
Magnesium 47mg 11mg 9%
Vitamin B2 0.086mg 0mg 7%
Vitamin B3 0.305mg 1.45mg 7%
Phosphorus 52mg 12mg 6%
Potassium 369mg 200mg 5%
Copper 0.076mg 0.028mg 5%
Protein 2.58g 0.44g 4%
Vitamin B5 0.437mg 0.22mg 4%
Choline 15.3mg 3%
Zinc 0.47mg 0.1mg 3%
Vitamin B6 0.073mg 0.107mg 3%
Fiber 1.6g 1.1g 2%
Vitamin E 0.43mg 0.75mg 2%
Polyunsaturated fat 0.319g 2%
Fructose 1.04g 1%
Sodium 27mg 4mg 1%
Carbs 3.65g 5.9g 1%
Fats 0.66g 0.22g 1%
Calories 25kcal 25kcal 0%
Net carbs 2.05g 4.8g N/A
Sugar 2.05g 3.74g N/A
Selenium 0.3µg 0.4µg 0%
Vitamin B1 0.044mg 0.045mg 0%
Saturated fat 0.086g 0%
Monounsaturated fat 0.049g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Naranjilla
Low Calories diet Equal
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
12%
Naranjilla
Minerals Daily Need Coverage Score
28%
Arugula
7%
Naranjilla

Comparison summary

Which food is lower in Cholesterol?
Naranjilla
Naranjilla is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Naranjilla
Naranjilla contains less Sodium (difference - 23mg)
Which food is lower in Saturated fat?
Naranjilla
Naranjilla is lower in Saturated fat (difference - 0.086g)
Which food is lower in glycemic index?
Naranjilla
Naranjilla is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 1.69g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $0.4)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins

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. Naranjilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167790/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.