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  6. Arugula vs. Brown rice

Arugula vs. Brown rice — In-Depth Nutrition Comparison

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What are the main differences between arugula and brown rice?

  • Arugula is richer in vitamin K, vitamin A, folate, vitamin C, calcium, and iron, while brown rice is higher in manganese, vitamin B3, vitamin B1, and selenium.
  • Arugula's daily need coverage for vitamin K is 90% higher.
  • Brown rice has a higher glycemic index (66) than arugula (32).

We used Arugula, raw and Rice, brown, long-grain, cooked types in this comparison.

Infographic

Arugula vs Brown 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.
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +20.5%
Contains more CalciumCalcium +5233.3%
Contains more PotassiumPotassium +329.1%
Contains more IronIron +160.7%
Contains more CopperCopper +39.5%
Contains more ZincZinc +51.1%
Contains more PhosphorusPhosphorus +98.1%
Contains less SodiumSodium -85.2%
Contains more ManganeseManganese +203.4%
Contains more SeleniumSelenium +1833.3%

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.
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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +152.9%
Contains more Vitamin B2Vitamin B2 +24.6%
Contains more Vitamin B5Vitamin B5 +15%
Contains more Vitamin KVitamin K +54200%
Contains more FolateFolate +977.8%
Contains more CholineCholine +66.3%
Contains more Vitamin B1Vitamin B1 +304.5%
Contains more Vitamin B3Vitamin B3 +739.7%
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 Brown rice DV% diff.
Vitamin K 108.6µg 0.2µg 90%
Manganese 0.321mg 0.974mg 28%
Folate 97µg 9µg 22%
Vitamin C 15mg 0mg 17%
Calcium 160mg 3mg 16%
Vitamin B3 0.305mg 2.561mg 14%
Vitamin A 119µg 0µg 13%
Vitamin B1 0.044mg 0.178mg 11%
Iron 1.46mg 0.56mg 11%
Starch 24.79g 10%
Selenium 0.3µg 5.8µg 10%
Potassium 369mg 86mg 8%
Carbs 3.65g 25.58g 7%
Phosphorus 52mg 103mg 7%
Calories 25kcal 123kcal 5%
Vitamin B6 0.073mg 0.123mg 4%
Copper 0.076mg 0.106mg 3%
Zinc 0.47mg 0.71mg 2%
Magnesium 47mg 39mg 2%
Vitamin E 0.43mg 0.17mg 2%
Monounsaturated fat 0.049g 0.369g 1%
Sodium 27mg 4mg 1%
Choline 15.3mg 9.2mg 1%
Saturated fat 0.086g 0.26g 1%
Vitamin B5 0.437mg 0.38mg 1%
Vitamin B2 0.086mg 0.069mg 1%
Protein 2.58g 2.74g 0%
Fats 0.66g 0.97g 0%
Net carbs 2.05g 23.98g N/A
Sugar 2.05g 0.24g N/A
Fiber 1.6g 1.6g 0%
Polyunsaturated fat 0.319g 0.366g 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g 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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more WaterWater +30.5%
Contains more OtherOther +218.2%
Contains more FatsFats +47%
Contains more CarbsCarbs +600.8%
~equal in Protein ~2.74g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -66.9%
Contains more Mono. FatMonounsaturated fat +653.1%
Contains more Poly. FatPolyunsaturated fat +14.7%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.