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  6. Arugula vs. Quinoa

Arugula vs. Quinoa — In-Depth Nutrition Comparison

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What are the main differences between arugula and quinoa?

  • Arugula is richer in vitamin K, vitamin A, vitamin C, calcium, folate, and potassium, while quinoa is higher in phosphorus, manganese, copper, and zinc.
  • Arugula's daily need coverage for vitamin K is 91% higher.
  • Quinoa has a higher glycemic index (53) than arugula (32).

We used Arugula, raw and Quinoa, cooked types in this comparison.

Infographic

Arugula vs Quinoa 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.
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%
Quinoa
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +841.2%
Contains more PotassiumPotassium +114.5%
Contains more MagnesiumMagnesium +36.2%
Contains more CopperCopper +152.6%
Contains more ZincZinc +131.9%
Contains more PhosphorusPhosphorus +192.3%
Contains less SodiumSodium -74.1%
Contains more ManganeseManganese +96.6%
Contains more SeleniumSelenium +833.3%
~equal in Iron ~1.49mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 50% 0% 40% 8.6% 11% 20% 5.7% 26% 17% 0% 272% 73%
Quinoa
Quinoa
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 13% 27% 25% 7.7% 0% 28% 0% 0% 32%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +131%
Contains more Vitamin EVitamin E +46.5%
Contains more Vitamin B1Vitamin B1 +143.2%
Contains more Vitamin B2Vitamin B2 +27.9%
Contains more Vitamin B3Vitamin B3 +35.1%
Contains more Vitamin B6Vitamin B6 +68.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Quinoa DV% diff.
Vitamin K 108.6µg 0µg 91%
Vitamin C 15mg 0mg 17%
Calcium 160mg 17mg 14%
Phosphorus 52mg 152mg 14%
Folate 97µg 42µg 14%
Copper 0.076mg 0.192mg 13%
Vitamin A 119µg 0µg 13%
Manganese 0.321mg 0.631mg 13%
Vitamin B5 0.437mg 9%
Starch 17.63g 7%
Carbs 3.65g 21.3g 6%
Potassium 369mg 172mg 6%
Zinc 0.47mg 1.09mg 6%
Calories 25kcal 120kcal 5%
Fiber 1.6g 2.8g 5%
Selenium 0.3µg 2.8µg 5%
Vitamin B1 0.044mg 0.107mg 5%
Polyunsaturated fat 0.319g 1.078g 5%
Protein 2.58g 4.4g 4%
Magnesium 47mg 64mg 4%
Vitamin B6 0.073mg 0.123mg 4%
Fats 0.66g 1.92g 2%
Vitamin B2 0.086mg 0.11mg 2%
Sodium 27mg 7mg 1%
Vitamin E 0.43mg 0.63mg 1%
Vitamin B3 0.305mg 0.412mg 1%
Choline 15.3mg 23mg 1%
Saturated fat 0.086g 0.231g 1%
Monounsaturated fat 0.049g 0.528g 1%
Protein per 100 calories 10g 3.7g N/A
Calories per 10 g protein 97kcal 273kcal N/A
Weight per 100 calories 400g 83g N/A
Net carbs 2.05g 18.5g N/A
Iron 1.46mg 1.49mg 0%
Sugar 2.05g 0.87g N/A
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0g 0.015g 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
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more WaterWater +28.1%
Contains more OtherOther +81.8%
Contains more ProteinProtein +70.5%
Contains more FatsFats +190.9%
Contains more CarbsCarbs +483.6%

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
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -62.8%
Contains more Mono. FatMonounsaturated fat +977.6%
Contains more Poly. FatPolyunsaturated fat +237.9%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.