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  6. Arugula vs. Poppy seed

Arugula vs. Poppy seed — In-Depth Nutrition Comparison

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Important differences between arugula and poppy seed

  • Arugula has more vitamin K; however, poppy seed has more manganese, copper, calcium, phosphorus, iron, fiber, magnesium, zinc, and vitamin B1.
  • Poppy seed's daily need coverage for manganese is 278% more.
  • Arugula has a higher glycemic index than poppy seed.

The food varieties used in the comparison are Arugula, raw and Spices, poppy seed.

Infographic

Arugula vs Poppy seed infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
Contains more MagnesiumMagnesium +638.3%
Contains more CalciumCalcium +798.8%
Contains more PotassiumPotassium +94.9%
Contains more IronIron +568.5%
Contains more CopperCopper +2040.8%
Contains more ZincZinc +1580.9%
Contains more PhosphorusPhosphorus +1573.1%
Contains more ManganeseManganese +1989.4%
Contains more SeleniumSelenium +4400%
~equal in Sodium ~26mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +34.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +18.3%
Contains more CholineCholine +73.9%
Contains more Vitamin EVitamin E +311.6%
Contains more Vitamin B1Vitamin B1 +1840.9%
Contains more Vitamin B2Vitamin B2 +16.3%
Contains more Vitamin B3Vitamin B3 +193.8%
Contains more Vitamin B6Vitamin B6 +238.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Poppy seed DV% diff.
Manganese 0.321mg 6.707mg 278%
Polyunsaturated fat 0.319g 28.569g 188%
Copper 0.076mg 1.627mg 172%
Calcium 160mg 1438mg 128%
Phosphorus 52mg 870mg 117%
Iron 1.46mg 9.76mg 104%
Vitamin K 108.6µg 0µg 91%
Fiber 1.6g 19.5g 72%
Magnesium 47mg 347mg 71%
Vitamin B1 0.044mg 0.854mg 68%
Zinc 0.47mg 7.9mg 68%
Fats 0.66g 41.56g 63%
Protein 2.58g 17.99g 31%
Calories 25kcal 525kcal 25%
Selenium 0.3µg 13.5µg 24%
Saturated fat 0.086g 4.517g 20%
Vitamin C 15mg 1mg 16%
Monounsaturated fat 0.049g 5.982g 15%
Vitamin A 119µg 0µg 13%
Vitamin B6 0.073mg 0.247mg 13%
Potassium 369mg 719mg 10%
Vitamin E 0.43mg 1.77mg 9%
Carbs 3.65g 28.13g 8%
Folate 97µg 82µg 4%
Vitamin B3 0.305mg 0.896mg 4%
Vitamin B5 0.437mg 0.324mg 2%
Vitamin B2 0.086mg 0.1mg 1%
Choline 15.3mg 8.8mg 1%
Net carbs 2.05g 8.63g N/A
Sugar 2.05g 2.99g N/A
Sodium 27mg 26mg 0%
Tryptophan 0.184mg 0%
Threonine 0.686mg 0%
Isoleucine 0.819mg 0%
Leucine 1.321mg 0%
Lysine 0.952mg 0%
Methionine 0.502mg 0%
Phenylalanine 0.758mg 0%
Valine 1.095mg 0%
Histidine 0.471mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.273g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 g
Contains more WaterWater +1441.3%
Contains more ProteinProtein +597.3%
Contains more FatsFats +6197%
Contains more CarbsCarbs +670.7%
Contains more OtherOther +355%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +12108.2%
Contains more Poly. FatPolyunsaturated fat +8855.8%

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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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.