Arugula vs. Okra — In-Depth Nutrition Comparison
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What are the differences between arugula and okra?
- Arugula is higher in vitamin K, vitamin A, iron, folate, and calcium; however, okra is richer in manganese, vitamin B1, vitamin B6, vitamin C, and fiber.
- Arugula's daily need coverage for vitamin K is 64% more.
- Okra contains 3 times less vitamin A than arugula. Arugula contains 2373IU of vitamin A, while okra contains 716IU.
We used Arugula, raw and Okra, raw types in this article.
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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 CalciumCalcium | +95.1% |
| Contains more PotassiumPotassium | +23.4% |
| Contains more IronIron | +135.5% |
| Contains more MagnesiumMagnesium | +21.3% |
| Contains more CopperCopper | +43.4% |
| Contains more ZincZinc | +23.4% |
| Contains more PhosphorusPhosphorus | +17.3% |
| Contains less SodiumSodium | -74.1% |
| Contains more ManganeseManganese | +145.5% |
| Contains more SeleniumSelenium | +133.3% |
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 AVitamin A | +230.6% |
| Contains more Vitamin EVitamin E | +59.3% |
| Contains more Vitamin B2Vitamin B2 | +43.3% |
| Contains more Vitamin B5Vitamin B5 | +78.4% |
| Contains more Vitamin KVitamin K | +247% |
| Contains more FolateFolate | +61.7% |
| Contains more CholineCholine | +24.4% |
| Contains more Vitamin CVitamin C | +53.3% |
| Contains more Vitamin B1Vitamin B1 | +354.5% |
| Contains more Vitamin B3Vitamin B3 | +227.9% |
| Contains more Vitamin B6Vitamin B6 | +194.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 108.6µg | 31.3µg | 64% |
| Manganese | 0.321mg | 0.788mg | 20% |
| Vitamin B1 | 0.044mg | 0.2mg | 13% |
| Vitamin B6 | 0.073mg | 0.215mg | 11% |
| Iron | 1.46mg | 0.62mg | 11% |
| Folate | 97µg | 60µg | 9% |
| Vitamin C | 15mg | 23mg | 9% |
| Vitamin A | 119µg | 36µg | 9% |
| Calcium | 160mg | 82mg | 8% |
| Fiber | 1.6g | 3.2g | 6% |
| Copper | 0.076mg | 0.109mg | 4% |
| Vitamin B5 | 0.437mg | 0.245mg | 4% |
| Vitamin B3 | 0.305mg | 1mg | 4% |
| Magnesium | 47mg | 57mg | 2% |
| Potassium | 369mg | 299mg | 2% |
| Polyunsaturated fat | 0.319g | 0.027g | 2% |
| Vitamin B2 | 0.086mg | 0.06mg | 2% |
| Choline | 15.3mg | 12.3mg | 1% |
| Protein | 2.58g | 1.93g | 1% |
| Fructose | 0.57g | 1% | |
| Selenium | 0.3µg | 0.7µg | 1% |
| Zinc | 0.47mg | 0.58mg | 1% |
| Vitamin E | 0.43mg | 0.27mg | 1% |
| Carbs | 3.65g | 7.45g | 1% |
| Fats | 0.66g | 0.19g | 1% |
| Phosphorus | 52mg | 61mg | 1% |
| Sodium | 27mg | 7mg | 1% |
| Calories | 25kcal | 33kcal | 0% |
| Net carbs | 2.05g | 4.25g | N/A |
| Sugar | 2.05g | 1.48g | N/A |
| Starch | 0.34g | 0% | |
| Saturated fat | 0.086g | 0.026g | 0% |
| Monounsaturated fat | 0.049g | 0.017g | 0% |
| Tryptophan | 0.017mg | 0% | |
| Threonine | 0.065mg | 0% | |
| Isoleucine | 0.069mg | 0% | |
| Leucine | 0.105mg | 0% | |
| Lysine | 0.081mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.065mg | 0% | |
| Valine | 0.091mg | 0% | |
| Histidine | 0.031mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +33.7% |
| Contains more FatsFats | +247.4% |
| Contains more OtherOther | +64.7% |
| Contains more CarbsCarbs | +104.1% |
~equal in
Water
~89.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +188.2% |
| Contains more Poly. FatPolyunsaturated fat | +1081.5% |
| Contains less Sat. FatSaturated fat | -69.8% |
