Arugula vs. Ostrich — In-Depth Nutrition Comparison
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A recap on differences between arugula and ostrich
- Arugula is higher in vitamin A and folate, yet ostrich is higher in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, and vitamin B5.
- Ostrich covers your daily vitamin B12 needs 260% more than arugula.
- The glycemic index of ostrich is lower.
Food varieties used in this article are Arugula, raw and Ostrich, tip trimmed, cooked.
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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 | +88% |
| Contains more CalciumCalcium | +2566.7% |
| Contains less SodiumSodium | -66.3% |
| Contains more ManganeseManganese | +1589.5% |
| Contains more IronIron | +91.1% |
| Contains more CopperCopper | +100% |
| Contains more ZincZinc | +931.9% |
| Contains more PhosphorusPhosphorus | +382.7% |
| Contains more SeleniumSelenium | +12400% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +87% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +546.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +427.3% |
| Contains more Vitamin B2Vitamin B2 | +239.5% |
| Contains more Vitamin B3Vitamin B3 | +2242% |
| Contains more Vitamin B5Vitamin B5 | +201.6% |
| Contains more Vitamin B6Vitamin B6 | +646.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 6.25µg | 260% |
| Vitamin K | 108.6µg | 91% | |
| Selenium | 0.3µg | 37.5µg | 68% |
| Protein | 2.58g | 28.49g | 52% |
| Vitamin B3 | 0.305mg | 7.143mg | 43% |
| Zinc | 0.47mg | 4.85mg | 40% |
| Vitamin B6 | 0.073mg | 0.545mg | 36% |
| Cholesterol | 0mg | 85mg | 28% |
| Phosphorus | 52mg | 251mg | 28% |
| Folate | 97µg | 15µg | 21% |
| Vitamin B5 | 0.437mg | 1.318mg | 18% |
| Iron | 1.46mg | 2.79mg | 17% |
| Vitamin C | 15mg | 0mg | 17% |
| Vitamin B2 | 0.086mg | 0.292mg | 16% |
| Vitamin B1 | 0.044mg | 0.232mg | 16% |
| Calcium | 160mg | 6mg | 15% |
| Manganese | 0.321mg | 0.019mg | 13% |
| Vitamin A | 119µg | 0µg | 13% |
| Copper | 0.076mg | 0.152mg | 8% |
| Calories | 25kcal | 145kcal | 6% |
| Fiber | 1.6g | 0g | 6% |
| Magnesium | 47mg | 25mg | 5% |
| Saturated fat | 0.086g | 1g | 4% |
| Fats | 0.66g | 2.57g | 3% |
| Choline | 15.3mg | 3% | |
| Monounsaturated fat | 0.049g | 0.97g | 2% |
| Sodium | 27mg | 80mg | 2% |
| Polyunsaturated fat | 0.319g | 0.44g | 1% |
| Vitamin E | 0.43mg | 0.23mg | 1% |
| Carbs | 3.65g | 0g | 1% |
| Net carbs | 2.05g | 0g | N/A |
| Potassium | 369mg | 362mg | 0% |
| Sugar | 2.05g | 0g | N/A |
| Tryptophan | 0.254mg | 0% | |
| Threonine | 1.25mg | 0% | |
| Isoleucine | 1.354mg | 0% | |
| Leucine | 2.315mg | 0% | |
| Lysine | 2.516mg | 0% | |
| Methionine | 0.796mg | 0% | |
| Phenylalanine | 1.176mg | 0% | |
| Valine | 1.407mg | 0% | |
| Histidine | 0.716mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +33.9% |
| Contains more OtherOther | +225.6% |
| Contains more ProteinProtein | +1004.3% |
| Contains more FatsFats | +289.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.4% |
| Contains more Mono. FatMonounsaturated fat | +1879.6% |
| Contains more Poly. FatPolyunsaturated fat | +37.9% |
