Arugula vs. Orange — In-Depth Nutrition Comparison
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How are arugula and oranges different?
- Arugula is higher in vitamin K, vitamin A, iron, folate, manganese, calcium, magnesium, potassium, and phosphorus; however, oranges are richer in vitamin C.
- Daily need coverage for vitamin K for arugula is 91% higher.
- Arugula contains 15 times more iron than oranges. While arugula contains 1.46mg of iron, oranges contain only 0.1mg.
- Arugula has a lower glycemic index (32) than oranges (45).
Arugula, raw and Oranges, raw, all commercial varieties are the varieties used in this article.
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 | +370% |
| Contains more CalciumCalcium | +300% |
| Contains more PotassiumPotassium | +103.9% |
| Contains more IronIron | +1360% |
| Contains more CopperCopper | +68.9% |
| Contains more ZincZinc | +571.4% |
| Contains more PhosphorusPhosphorus | +271.4% |
| Contains more ManganeseManganese | +1184% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +66.7% |
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 AVitamin A | +981.8% |
| Contains more Vitamin EVitamin E | +138.9% |
| Contains more Vitamin B2Vitamin B2 | +115% |
| Contains more Vitamin B5Vitamin B5 | +74.8% |
| Contains more Vitamin B6Vitamin B6 | +21.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +223.3% |
| Contains more CholineCholine | +82.1% |
| Contains more Vitamin CVitamin C | +254.7% |
| Contains more Vitamin B1Vitamin B1 | +97.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 108.6µg | 0µg | 91% |
| Vitamin C | 15mg | 53.2mg | 42% |
| Iron | 1.46mg | 0.1mg | 17% |
| Folate | 97µg | 30µg | 17% |
| Manganese | 0.321mg | 0.025mg | 13% |
| Vitamin A | 119µg | 11µg | 12% |
| Calcium | 160mg | 40mg | 12% |
| Magnesium | 47mg | 10mg | 9% |
| Potassium | 369mg | 181mg | 6% |
| Phosphorus | 52mg | 14mg | 5% |
| Vitamin B1 | 0.044mg | 0.087mg | 4% |
| Zinc | 0.47mg | 0.07mg | 4% |
| Vitamin B2 | 0.086mg | 0.04mg | 4% |
| Vitamin B5 | 0.437mg | 0.25mg | 4% |
| Copper | 0.076mg | 0.045mg | 3% |
| Carbs | 3.65g | 11.75g | 3% |
| Protein | 2.58g | 0.94g | 3% |
| Fiber | 1.6g | 2.4g | 3% |
| Vitamin E | 0.43mg | 0.18mg | 2% |
| Polyunsaturated fat | 0.319g | 0.025g | 2% |
| Choline | 15.3mg | 8.4mg | 1% |
| Vitamin B6 | 0.073mg | 0.06mg | 1% |
| Calories | 25kcal | 47kcal | 1% |
| Sodium | 27mg | 0mg | 1% |
| Fats | 0.66g | 0.12g | 1% |
| Net carbs | 2.05g | 9.35g | N/A |
| Sugar | 2.05g | 9.35g | N/A |
| Selenium | 0.3µg | 0.5µg | 0% |
| Vitamin B3 | 0.305mg | 0.282mg | 0% |
| Saturated fat | 0.086g | 0.015g | 0% |
| Monounsaturated fat | 0.049g | 0.023g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.015mg | 0% | |
| Isoleucine | 0.025mg | 0% | |
| Leucine | 0.023mg | 0% | |
| Lysine | 0.047mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.031mg | 0% | |
| Valine | 0.04mg | 0% | |
| Histidine | 0.018mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +174.5% |
| Contains more FatsFats | +450% |
| Contains more OtherOther | +218.2% |
| Contains more CarbsCarbs | +221.9% |
~equal in
Water
~86.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +113% |
| Contains more Poly. FatPolyunsaturated fat | +1176% |
| Contains less Sat. FatSaturated fat | -82.6% |
