Arugula vs. Potato — In-Depth Nutrition Comparison
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Differences between arugula and potatoes
- Arugula has more vitamin K, vitamin A, folate, calcium, iron, magnesium, and manganese, while potatoes have more vitamin B6 and vitamin C.
- Arugula's daily need coverage for vitamin K is 89% higher.
- Potatoes contain 1187 times less vitamin A than arugula. Arugula contains 2373IU of vitamin A, while potatoes contain 2IU.
- Arugula has a lower glycemic index. The glycemic index of arugula is 32, while the glycemic index of potatoes is 86.
The food types used in this comparison are Arugula, raw and Potatoes, flesh, and skin, raw.
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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 | +104.3% |
| Contains more CalciumCalcium | +1233.3% |
| Contains more IronIron | +80.2% |
| Contains more ZincZinc | +56.7% |
| Contains more ManganeseManganese | +60.5% |
| Contains more PotassiumPotassium | +15.2% |
| Contains more CopperCopper | +44.7% |
| Contains less SodiumSodium | -77.8% |
| Contains more SeleniumSelenium | +33.3% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +4200% |
| Contains more Vitamin B2Vitamin B2 | +168.8% |
| Contains more Vitamin B5Vitamin B5 | +48.1% |
| Contains more Vitamin KVitamin K | +5330% |
| Contains more FolateFolate | +546.7% |
| Contains more CholineCholine | +26.4% |
| Contains more Vitamin CVitamin C | +31.3% |
| Contains more Vitamin B1Vitamin B1 | +84.1% |
| Contains more Vitamin B3Vitamin B3 | +247.9% |
| Contains more Vitamin B6Vitamin B6 | +308.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 108.6µg | 2µg | 89% |
| Folate | 97µg | 15µg | 21% |
| Vitamin B6 | 0.073mg | 0.298mg | 17% |
| Calcium | 160mg | 12mg | 15% |
| Vitamin A | 119µg | 0µg | 13% |
| Iron | 1.46mg | 0.81mg | 8% |
| Starch | 15.29g | 6% | |
| Magnesium | 47mg | 23mg | 6% |
| Vitamin C | 15mg | 19.7mg | 5% |
| Carbs | 3.65g | 17.49g | 5% |
| Manganese | 0.321mg | 0.2mg | 5% |
| Vitamin B3 | 0.305mg | 1.061mg | 5% |
| Copper | 0.076mg | 0.11mg | 4% |
| Vitamin B2 | 0.086mg | 0.032mg | 4% |
| Calories | 25kcal | 77kcal | 3% |
| Vitamin B5 | 0.437mg | 0.295mg | 3% |
| Vitamin E | 0.43mg | 0.01mg | 3% |
| Vitamin B1 | 0.044mg | 0.081mg | 3% |
| Polyunsaturated fat | 0.319g | 0.042g | 2% |
| Zinc | 0.47mg | 0.3mg | 2% |
| Fiber | 1.6g | 2.1g | 2% |
| Potassium | 369mg | 425mg | 2% |
| Sodium | 27mg | 6mg | 1% |
| Protein | 2.58g | 2.05g | 1% |
| Fats | 0.66g | 0.09g | 1% |
| Choline | 15.3mg | 12.1mg | 1% |
| Phosphorus | 52mg | 57mg | 1% |
| Net carbs | 2.05g | 15.39g | N/A |
| Sugar | 2.05g | 0.82g | N/A |
| Selenium | 0.3µg | 0.4µg | 0% |
| Saturated fat | 0.086g | 0.025g | 0% |
| Monounsaturated fat | 0.049g | 0.002g | 0% |
| Tryptophan | 0.021mg | 0% | |
| Threonine | 0.067mg | 0% | |
| Isoleucine | 0.066mg | 0% | |
| Leucine | 0.098mg | 0% | |
| Lysine | 0.107mg | 0% | |
| Methionine | 0.032mg | 0% | |
| Phenylalanine | 0.081mg | 0% | |
| Valine | 0.103mg | 0% | |
| Histidine | 0.035mg | 0% | |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +25.9% |
| Contains more FatsFats | +633.3% |
| Contains more WaterWater | +15.7% |
| Contains more OtherOther | +25% |
| Contains more CarbsCarbs | +379.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2350% |
| Contains more Poly. FatPolyunsaturated fat | +659.5% |
| Contains less Sat. FatSaturated fat | -70.9% |