Arugula vs. Oatmeal — In-Depth Nutrition Comparison
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Important differences between arugula and oatmeal
- Arugula has more vitamin K, vitamin A, vitamin C, and folate; however, oatmeal has more iron, vitamin B1, vitamin B3, vitamin B6, manganese, and vitamin B2.
- Arugula's daily need coverage for vitamin K is 90% more.
- Oatmeal has a higher glycemic index than arugula.
The food varieties used in the comparison are Arugula, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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 | +80.8% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +504.9% |
| Contains more CopperCopper | +15.2% |
| Contains less SodiumSodium | -44.9% |
| Contains more IronIron | +308.2% |
| Contains more ZincZinc | +31.9% |
| Contains more PhosphorusPhosphorus | +48.1% |
| Contains more ManganeseManganese | +73.8% |
| Contains more SeleniumSelenium | +1566.7% |
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 EVitamin E | +514.3% |
| Contains more Vitamin B5Vitamin B5 | +37.9% |
| Contains more Vitamin KVitamin K | +27050% |
| Contains more FolateFolate | +120.5% |
| Contains more CholineCholine | +225.5% |
| Contains more Vitamin B1Vitamin B1 | +490.9% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B3Vitamin B3 | +891.8% |
| Contains more Vitamin B6Vitamin B6 | +297.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 108.6µg | 0.4µg | 90% |
| Iron | 1.46mg | 5.96mg | 56% |
| Vitamin B1 | 0.044mg | 0.26mg | 18% |
| Vitamin B6 | 0.073mg | 0.29mg | 17% |
| Vitamin C | 15mg | 0mg | 17% |
| Vitamin B3 | 0.305mg | 3.025mg | 17% |
| Folate | 97µg | 44µg | 13% |
| Manganese | 0.321mg | 0.558mg | 10% |
| Vitamin B2 | 0.086mg | 0.215mg | 10% |
| Potassium | 369mg | 61mg | 9% |
| Selenium | 0.3µg | 5µg | 9% |
| Calcium | 160mg | 80mg | 8% |
| Magnesium | 47mg | 26mg | 5% |
| Starch | 10.37g | 4% | |
| Phosphorus | 52mg | 77mg | 4% |
| Carbs | 3.65g | 11.67g | 3% |
| Choline | 15.3mg | 4.7mg | 2% |
| Vitamin B5 | 0.437mg | 0.317mg | 2% |
| Calories | 25kcal | 68kcal | 2% |
| Vitamin E | 0.43mg | 0.07mg | 2% |
| Fats | 0.66g | 1.36g | 1% |
| Polyunsaturated fat | 0.319g | 0.426g | 1% |
| Monounsaturated fat | 0.049g | 0.391g | 1% |
| Vitamin A | 119µg | 130µg | 1% |
| Saturated fat | 0.086g | 0.226g | 1% |
| Copper | 0.076mg | 0.066mg | 1% |
| Zinc | 0.47mg | 0.62mg | 1% |
| Sodium | 27mg | 49mg | 1% |
| Protein | 2.58g | 2.37g | 0% |
| Net carbs | 2.05g | 9.97g | N/A |
| Sugar | 2.05g | 0.46g | N/A |
| Fiber | 1.6g | 1.7g | 0% |
| Trans fat | 0g | 0.003g | N/A |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +145.6% |
| Contains more FatsFats | +106.1% |
| Contains more CarbsCarbs | +219.7% |
~equal in
Protein
~2.37g
~equal in
Water
~84.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -61.9% |
| Contains more Mono. FatMonounsaturated fat | +698% |
| Contains more Poly. FatPolyunsaturated fat | +33.5% |
