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Arugula vs. Peppermint — In-Depth Nutrition Comparison

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Summary of differences between Arugula and Peppermint

  • Arugula has less Iron, Manganese, Copper, Fiber, Vitamin C, Vitamin B2, Vitamin A RAE, Vitamin B3, Calcium, and Magnesium than Peppermint.
  • Peppermint covers your daily need of Iron 45% more than Arugula.

These are the specific foods used in this comparison Arugula, raw and Peppermint, fresh.

Infographic

Arugula vs Peppermint 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 less Sodium -12.9%
Contains more Calcium +51.9%
Contains more Iron +247.9%
Contains more Magnesium +70.2%
Contains more Phosphorus +40.4%
Contains more Potassium +54.2%
Contains more Zinc +136.2%
Contains more Copper +332.9%
Contains more Manganese +266.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 73% 191% 58% 32% 51% 5% 31% 110% 154% 0%
Contains less Sodium -12.9%
Contains more Calcium +51.9%
Contains more Iron +247.9%
Contains more Magnesium +70.2%
Contains more Phosphorus +40.4%
Contains more Potassium +54.2%
Contains more Zinc +136.2%
Contains more Copper +332.9%
Contains more Manganese +266.4%

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 B5 +29.3%
Contains more Vitamin A +79%
Contains more Vitamin C +112%
Contains more Vitamin B1 +86.4%
Contains more Vitamin B2 +209.3%
Contains more Vitamin B3 +459.3%
Contains more Vitamin B6 +76.7%
Contains more Folate +17.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 9% 272%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 255% 0% 0% 106% 21% 62% 32% 21% 30% 86% 0% 0% 0%
Contains more Vitamin B5 +29.3%
Contains more Vitamin A +79%
Contains more Vitamin C +112%
Contains more Vitamin B1 +86.4%
Contains more Vitamin B2 +209.3%
Contains more Vitamin B3 +459.3%
Contains more Vitamin B6 +76.7%
Contains more Folate +17.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +16.6%
Contains more Protein +45.3%
Contains more Fats +42.4%
Contains more Carbs +307.9%
Contains more Other +26.4%
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
4% 15% 79% 2%
Protein: 3.75 g
Fats: 0.94 g
Carbs: 14.89 g
Water: 78.65 g
Other: 1.77 g
Contains more Water +16.6%
Contains more Protein +45.3%
Contains more Fats +42.4%
Contains more Carbs +307.9%
Contains more Other +26.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -65%
Contains more Monounsaturated Fat +48.5%
Contains more Polyunsaturated fat +59.2%
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
31% 4% 65%
Saturated Fat: 0.246 g
Monounsaturated Fat: 0.033 g
Polyunsaturated fat: 0.508 g
Contains less Saturated Fat -65%
Contains more Monounsaturated Fat +48.5%
Contains more Polyunsaturated fat +59.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arugula Peppermint
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Arugula Peppermint Opinion
Net carbs 2.05g 6.89g Peppermint
Protein 2.58g 3.75g Peppermint
Fats 0.66g 0.94g Peppermint
Carbs 3.65g 14.89g Peppermint
Calories 25kcal 70kcal Peppermint
Sugar 2.05g Peppermint
Fiber 1.6g 8g Peppermint
Calcium 160mg 243mg Peppermint
Iron 1.46mg 5.08mg Peppermint
Magnesium 47mg 80mg Peppermint
Phosphorus 52mg 73mg Peppermint
Potassium 369mg 569mg Peppermint
Sodium 27mg 31mg Arugula
Zinc 0.47mg 1.11mg Peppermint
Copper 0.076mg 0.329mg Peppermint
Manganese 0.321mg 1.176mg Peppermint
Selenium 0.3µg Arugula
Vitamin A 2373IU 4248IU Peppermint
Vitamin A RAE 119µg 212µg Peppermint
Vitamin E 0.43mg Arugula
Vitamin C 15mg 31.8mg Peppermint
Vitamin B1 0.044mg 0.082mg Peppermint
Vitamin B2 0.086mg 0.266mg Peppermint
Vitamin B3 0.305mg 1.706mg Peppermint
Vitamin B5 0.437mg 0.338mg Arugula
Vitamin B6 0.073mg 0.129mg Peppermint
Folate 97µg 114µg Peppermint
Choline 15.3mg Arugula
Vitamin K 108.6µg Arugula
Tryptophan 0.058mg Peppermint
Threonine 0.154mg Peppermint
Isoleucine 0.154mg Peppermint
Leucine 0.281mg Peppermint
Lysine 0.161mg Peppermint
Methionine 0.053mg Peppermint
Phenylalanine 0.191mg Peppermint
Valine 0.187mg Peppermint
Histidine 0.075mg Peppermint
Saturated Fat 0.086g 0.246g Arugula
Monounsaturated Fat 0.049g 0.033g Arugula
Polyunsaturated fat 0.319g 0.508g Peppermint

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Peppermint
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
49%
Arugula
47%
Peppermint
Minerals Daily Need Coverage Score
28%
Arugula
70%
Peppermint

Comparison summary

Which food is richer in minerals?
Peppermint
Peppermint is relatively richer in minerals
Which food is lower in Sugar?
Peppermint
Peppermint is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 0.16g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 38)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/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.