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  6. Arugula vs. Brazil nut

Arugula vs. Brazil nut — In-Depth Nutrition Comparison

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What are the differences between arugula and brazil nut?

  • Arugula is higher in vitamin K and vitamin A; however, brazil nut is richer in selenium, copper, phosphorus, magnesium, vitamin B1, manganese, and vitamin E.
  • Brazil nut's daily need coverage for selenium is 3485% more.
  • Arugula has less saturated fat.
  • Brazil nut has a lower glycemic index (10) than arugula (32).

We used Arugula, raw and Nuts, brazilnuts, dried, unblanched types in this article.

Infographic

Arugula vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +700%
Contains more PotassiumPotassium +78.6%
Contains more IronIron +66.4%
Contains more CopperCopper +2193.4%
Contains more ZincZinc +763.8%
Contains more PhosphorusPhosphorus +1294.2%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +281%
Contains more SeleniumSelenium +638900%
~equal in Calcium ~160mg

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +2042.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +145.7%
Contains more Vitamin B5Vitamin B5 +137.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +340.9%
Contains more Vitamin EVitamin E +1214%
Contains more Vitamin B1Vitamin B1 +1302.3%
Contains more Vitamin B6Vitamin B6 +38.4%
Contains more CholineCholine +88.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.295mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Brazil nut DV% diff.
Selenium 0.3µg 1917µg 3485%
Copper 0.076mg 1.743mg 185%
Polyunsaturated fat 0.319g 24.399g 161%
Fats 0.66g 67.1g 102%
Phosphorus 52mg 725mg 96%
Vitamin K 108.6µg 0µg 91%
Magnesium 47mg 376mg 78%
Saturated fat 0.086g 16.134g 73%
Monounsaturated fat 0.049g 23.879g 60%
Vitamin B1 0.044mg 0.617mg 48%
Manganese 0.321mg 1.223mg 39%
Vitamin E 0.43mg 5.65mg 35%
Zinc 0.47mg 4.06mg 33%
Calories 25kcal 659kcal 32%
Fiber 1.6g 7.5g 24%
Protein 2.58g 14.32g 23%
Folate 97µg 22µg 19%
Vitamin C 15mg 0.7mg 16%
Vitamin A 119µg 0µg 13%
Iron 1.46mg 2.43mg 12%
Potassium 369mg 659mg 9%
Vitamin B5 0.437mg 0.184mg 5%
Vitamin B2 0.086mg 0.035mg 4%
Carbs 3.65g 11.74g 3%
Vitamin B6 0.073mg 0.101mg 2%
Choline 15.3mg 28.8mg 2%
Sodium 27mg 3mg 1%
Net carbs 2.05g 4.24g N/A
Calcium 160mg 160mg 0%
Sugar 2.05g 2.33g N/A
Starch 0.25g 0%
Vitamin B3 0.305mg 0.295mg 0%
Tryptophan 0.135mg 0%
Threonine 0.365mg 0%
Isoleucine 0.518mg 0%
Leucine 1.19mg 0%
Lysine 0.49mg 0%
Methionine 1.124mg 0%
Phenylalanine 0.639mg 0%
Valine 0.76mg 0%
Histidine 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more WaterWater +2581.6%
Contains more ProteinProtein +455%
Contains more FatsFats +10066.7%
Contains more CarbsCarbs +221.6%
Contains more OtherOther +144.3%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +48632.7%
Contains more Poly. FatPolyunsaturated fat +7548.6%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.