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  6. Arugula vs. Seaweed

Arugula vs. Seaweed — In-Depth Nutrition Comparison

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The main differences between Arugula and Seaweed

  • Arugula is richer in Vitamin K, Vitamin C, Vitamin A RAE, and Potassium, yet Seaweed is richer in Folate, Magnesium, Iron, Zinc, and Copper.
  • Daily need coverage for Vitamin K from Arugula is 36% higher.
  • Arugula contains 20 times more Vitamin A RAE than Seaweed. Arugula contains 119µg of Vitamin A RAE, while Seaweed contains 6µg.
  • Arugula contains less Sodium.

Food types used in this article are Arugula, raw and Seaweed, kelp, raw.

Infographic

Arugula vs Seaweed 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
4
:
6
Seaweed
Seaweed
Contains more Phosphorus +23.8%
Contains more Potassium +314.6%
Contains less Sodium -88.4%
Contains more Manganese +60.5%
Contains more Iron +95.2%
Contains more Magnesium +157.4%
Contains more Zinc +161.7%
Contains more Copper +71.1%
Contains more Selenium +133.3%
Equal in Calcium - 168
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Phosphorus +23.8%
Contains more Potassium +314.6%
Contains less Sodium -88.4%
Contains more Manganese +60.5%
Contains more Iron +95.2%
Contains more Magnesium +157.4%
Contains more Zinc +161.7%
Contains more Copper +71.1%
Contains more Selenium +133.3%
Equal in Calcium - 168

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
4
:
6
Seaweed
Seaweed
Contains more Vitamin A +1945.7%
Contains more Vitamin C +400%
Contains more Vitamin B6 +3550%
Contains more Vitamin K +64.5%
Contains more Vitamin E +102.3%
Contains more Vitamin B1 +13.6%
Contains more Vitamin B2 +74.4%
Contains more Vitamin B3 +54.1%
Contains more Vitamin B5 +46.9%
Contains more Folate +85.6%
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%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin A +1945.7%
Contains more Vitamin C +400%
Contains more Vitamin B6 +3550%
Contains more Vitamin K +64.5%
Contains more Vitamin E +102.3%
Contains more Vitamin B1 +13.6%
Contains more Vitamin B2 +74.4%
Contains more Vitamin B3 +54.1%
Contains more Vitamin B5 +46.9%
Contains more Folate +85.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arugula
Arugula
3
:
2
Seaweed
Seaweed
Contains more Protein +53.6%
Contains more Fats +17.9%
Contains more Water +12.4%
Contains more Carbs +162.2%
Contains more Other +372.1%
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more Protein +53.6%
Contains more Fats +17.9%
Contains more Water +12.4%
Contains more Carbs +162.2%
Contains more Other +372.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arugula
Arugula
2
:
1
Seaweed
Seaweed
Contains less Saturated Fat -65.2%
Contains more Polyunsaturated fat +578.7%
Contains more Monounsaturated Fat +100%
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -65.2%
Contains more Polyunsaturated fat +578.7%
Contains more Monounsaturated Fat +100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Seaweed Opinion
Net carbs 2.05g 8.27g Seaweed
Protein 2.58g 1.68g Arugula
Fats 0.66g 0.56g Arugula
Carbs 3.65g 9.57g Seaweed
Calories 25kcal 43kcal Seaweed
Sugar 2.05g 0.6g Seaweed
Fiber 1.6g 1.3g Arugula
Calcium 160mg 168mg Seaweed
Iron 1.46mg 2.85mg Seaweed
Magnesium 47mg 121mg Seaweed
Phosphorus 52mg 42mg Arugula
Potassium 369mg 89mg Arugula
Sodium 27mg 233mg Arugula
Zinc 0.47mg 1.23mg Seaweed
Copper 0.076mg 0.13mg Seaweed
Manganese 0.321mg 0.2mg Arugula
Selenium 0.3µg 0.7µg Seaweed
Vitamin A 2373IU 116IU Arugula
Vitamin A RAE 119µg 6µg Arugula
Vitamin E 0.43mg 0.87mg Seaweed
Vitamin C 15mg 3mg Arugula
Vitamin B1 0.044mg 0.05mg Seaweed
Vitamin B2 0.086mg 0.15mg Seaweed
Vitamin B3 0.305mg 0.47mg Seaweed
Vitamin B5 0.437mg 0.642mg Seaweed
Vitamin B6 0.073mg 0.002mg Arugula
Folate 97µg 180µg Seaweed
Vitamin K 108.6µg 66µg Arugula
Tryptophan 0.048mg Seaweed
Threonine 0.055mg Seaweed
Isoleucine 0.076mg Seaweed
Leucine 0.083mg Seaweed
Lysine 0.082mg Seaweed
Methionine 0.025mg Seaweed
Phenylalanine 0.043mg Seaweed
Valine 0.072mg Seaweed
Histidine 0.024mg Seaweed
Saturated Fat 0.086g 0.247g Arugula
Omega-3 - EPA 0g 0.004g Seaweed
Monounsaturated Fat 0.049g 0.098g Seaweed
Polyunsaturated fat 0.319g 0.047g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Seaweed
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
36%
Seaweed
Minerals Daily Need Coverage Score
28%
Arugula
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 32)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.4)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 206mg)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 0.161g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.