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  6. Arugula vs. Rice

Arugula vs. Rice — In-Depth Nutrition Comparison

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The main differences between Arugula and Rice

  • Arugula is richer in Vitamin K, Vitamin C, Calcium, Vitamin A RAE, Potassium, Folate, and Magnesium, yet Rice is richer in Selenium, Vitamin B1, and Vitamin B3.
  • Daily need coverage for Vitamin K from Arugula is 91% higher.

Food types used in this article are Arugula, raw and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Arugula vs Rice 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.
Arugula
Arugula
6
:
4
Rice
Rice
Contains more Calcium +1500%
Contains more Iron +21.7%
Contains more Magnesium +291.7%
Contains more Phosphorus +20.9%
Contains more Potassium +954.3%
Contains more Copper +10.1%
Contains less Sodium -96.3%
Contains more Manganese +47%
Contains more Selenium +2400%
Equal in Zinc - 0.49
Equal in Copper - 0.069
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +1500%
Contains more Iron +21.7%
Contains more Magnesium +291.7%
Contains more Phosphorus +20.9%
Contains more Potassium +954.3%
Contains more Copper +10.1%
Contains less Sodium -96.3%
Contains more Manganese +47%
Contains more Selenium +2400%
Equal in Zinc - 0.49
Equal in Copper - 0.069

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.
Arugula
Arugula
7
:
3
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +975%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +561.5%
Contains more Vitamin B5 +12.1%
Contains more Folate +67.2%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +270.5%
Contains more Vitamin B3 +383.9%
Contains more Vitamin B6 +27.4%
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +975%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +561.5%
Contains more Vitamin B5 +12.1%
Contains more Folate +67.2%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +270.5%
Contains more Vitamin B3 +383.9%
Contains more Vitamin B6 +27.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arugula
Arugula
3
:
2
Rice
Rice
Contains more Fats +135.7%
Contains more Water +34%
Contains more Other +233.3%
Contains more Carbs +671.8%
Equal in Protein - 2.69
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Fats +135.7%
Contains more Water +34%
Contains more Other +233.3%
Contains more Carbs +671.8%
Equal in Protein - 2.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arugula
Arugula
1
:
2
Rice
Rice
Contains more Polyunsaturated fat +319.7%
Contains less Saturated Fat -10.5%
Contains more Monounsaturated Fat +79.6%
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Polyunsaturated fat +319.7%
Contains less Saturated Fat -10.5%
Contains more Monounsaturated Fat +79.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Rice Opinion
Net carbs 2.05g 27.77g Rice
Protein 2.58g 2.69g Rice
Fats 0.66g 0.28g Arugula
Carbs 3.65g 28.17g Rice
Calories 25kcal 130kcal Rice
Sugar 2.05g 0.05g Rice
Fiber 1.6g 0.4g Arugula
Calcium 160mg 10mg Arugula
Iron 1.46mg 1.2mg Arugula
Magnesium 47mg 12mg Arugula
Phosphorus 52mg 43mg Arugula
Potassium 369mg 35mg Arugula
Sodium 27mg 1mg Rice
Zinc 0.47mg 0.49mg Rice
Copper 0.076mg 0.069mg Arugula
Manganese 0.321mg 0.472mg Rice
Selenium 0.3µg 7.5µg Rice
Vitamin A 2373IU 0IU Arugula
Vitamin A RAE 119µg 0µg Arugula
Vitamin E 0.43mg 0.04mg Arugula
Vitamin C 15mg 0mg Arugula
Vitamin B1 0.044mg 0.163mg Rice
Vitamin B2 0.086mg 0.013mg Arugula
Vitamin B3 0.305mg 1.476mg Rice
Vitamin B5 0.437mg 0.39mg Arugula
Vitamin B6 0.073mg 0.093mg Rice
Folate 97µg 58µg Arugula
Vitamin K 108.6µg 0µg Arugula
Tryptophan 0.031mg Rice
Threonine 0.096mg Rice
Isoleucine 0.116mg Rice
Leucine 0.222mg Rice
Lysine 0.097mg Rice
Methionine 0.063mg Rice
Phenylalanine 0.144mg Rice
Valine 0.164mg Rice
Histidine 0.063mg Rice
Saturated Fat 0.086g 0.077g Rice
Monounsaturated Fat 0.049g 0.088g Rice
Polyunsaturated fat 0.319g 0.076g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Rice
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
52%
Arugula
13%
Rice
Minerals Daily Need Coverage Score
28%
Arugula
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 2g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 28)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $0.6)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.