Arugula vs. Pumpkin — In-Depth Nutrition Comparison
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Differences between arugula and pumpkin
- Arugula has more vitamin K, folate, calcium, manganese, magnesium, iron, and vitamin C, while pumpkin has more vitamin A and copper.
- Pumpkin's daily need coverage for vitamin A is 123% higher.
- Pumpkin contains 99 times less vitamin K than arugula. Arugula contains 108.6µg of vitamin K, while pumpkin contains 1.1µg.
- Arugula has a lower glycemic index. The glycemic index of arugula is 32, while the glycemic index of pumpkin is 52.
The food types used in this comparison are Arugula, raw and Pumpkin, raw.
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 | +291.7% |
| Contains more CalciumCalcium | +661.9% |
| Contains more IronIron | +82.5% |
| Contains more ZincZinc | +46.9% |
| Contains more PhosphorusPhosphorus | +18.2% |
| Contains more ManganeseManganese | +156.8% |
| Contains more CopperCopper | +67.1% |
| Contains less SodiumSodium | -96.3% |
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 CVitamin C | +66.7% |
| Contains more Vitamin B5Vitamin B5 | +46.6% |
| Contains more Vitamin B6Vitamin B6 | +19.7% |
| Contains more Vitamin KVitamin K | +9772.7% |
| Contains more FolateFolate | +506.3% |
| Contains more CholineCholine | +86.6% |
| Contains more Vitamin AVitamin A | +258% |
| Contains more Vitamin EVitamin E | +146.5% |
| Contains more Vitamin B1Vitamin B1 | +13.6% |
| Contains more Vitamin B2Vitamin B2 | +27.9% |
| Contains more Vitamin B3Vitamin B3 | +96.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 108.6µg | 1.1µg | 90% |
| Vitamin A | 119µg | 426µg | 34% |
| Folate | 97µg | 16µg | 20% |
| Calcium | 160mg | 21mg | 14% |
| Manganese | 0.321mg | 0.125mg | 9% |
| Magnesium | 47mg | 12mg | 8% |
| Iron | 1.46mg | 0.8mg | 8% |
| Vitamin C | 15mg | 9mg | 7% |
| Copper | 0.076mg | 0.127mg | 6% |
| Fiber | 1.6g | 0.5g | 4% |
| Vitamin E | 0.43mg | 1.06mg | 4% |
| Vitamin B5 | 0.437mg | 0.298mg | 3% |
| Protein | 2.58g | 1g | 3% |
| Polyunsaturated fat | 0.319g | 0.005g | 2% |
| Vitamin B3 | 0.305mg | 0.6mg | 2% |
| Vitamin B2 | 0.086mg | 0.11mg | 2% |
| Vitamin B1 | 0.044mg | 0.05mg | 1% |
| Sodium | 27mg | 1mg | 1% |
| Phosphorus | 52mg | 44mg | 1% |
| Zinc | 0.47mg | 0.32mg | 1% |
| Choline | 15.3mg | 8.2mg | 1% |
| Potassium | 369mg | 340mg | 1% |
| Carbs | 3.65g | 6.5g | 1% |
| Fats | 0.66g | 0.1g | 1% |
| Vitamin B6 | 0.073mg | 0.061mg | 1% |
| Calories | 25kcal | 26kcal | 0% |
| Net carbs | 2.05g | 6g | N/A |
| Sugar | 2.05g | 2.76g | N/A |
| Selenium | 0.3µg | 0.3µg | 0% |
| Saturated fat | 0.086g | 0.052g | 0% |
| Monounsaturated fat | 0.049g | 0.013g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.029mg | 0% | |
| Isoleucine | 0.031mg | 0% | |
| Leucine | 0.046mg | 0% | |
| Lysine | 0.054mg | 0% | |
| Methionine | 0.011mg | 0% | |
| Phenylalanine | 0.032mg | 0% | |
| Valine | 0.035mg | 0% | |
| Histidine | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +158% |
| Contains more FatsFats | +560% |
| Contains more OtherOther | +75% |
| Contains more CarbsCarbs | +78.1% |
~equal in
Water
~91.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +276.9% |
| Contains more Poly. FatPolyunsaturated fat | +6280% |
| Contains less Sat. FatSaturated fat | -39.5% |