Arugula vs. Soy milk — In-Depth Nutrition Comparison
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How are arugula and soy milk different?
- Arugula is higher in vitamin K, vitamin A, folate, vitamin C, calcium, iron, potassium, and magnesium; however, soy milk is richer in selenium and copper.
- Daily need coverage for vitamin K for arugula is 88% higher.
Arugula, raw and Soymilk, original, and vanilla, unfortified are the varieties used in this article.
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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 | +88% |
| Contains more CalciumCalcium | +540% |
| Contains more PotassiumPotassium | +212.7% |
| Contains more IronIron | +128.1% |
| Contains more ZincZinc | +291.7% |
| Contains less SodiumSodium | -47.1% |
| Contains more ManganeseManganese | +43.9% |
| Contains more CopperCopper | +68.4% |
| Contains more SeleniumSelenium | +1500% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +290.9% |
| Contains more Vitamin B2Vitamin B2 | +24.6% |
| Contains more Vitamin B5Vitamin B5 | +17.2% |
| Contains more Vitamin KVitamin K | +3520% |
| Contains more FolateFolate | +438.9% |
| Contains more Vitamin B1Vitamin B1 | +36.4% |
| Contains more Vitamin B3Vitamin B3 | +68.2% |
| Contains more CholineCholine | +54.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 108.6µg | 3µg | 88% |
| Folate | 97µg | 18µg | 20% |
| Vitamin C | 15mg | 0mg | 17% |
| Calcium | 160mg | 25mg | 14% |
| Vitamin A | 119µg | 0µg | 13% |
| Iron | 1.46mg | 0.64mg | 10% |
| Selenium | 0.3µg | 4.8µg | 8% |
| Potassium | 369mg | 118mg | 7% |
| Copper | 0.076mg | 0.128mg | 6% |
| Magnesium | 47mg | 25mg | 5% |
| Polyunsaturated fat | 0.319g | 0.961g | 4% |
| Manganese | 0.321mg | 0.223mg | 4% |
| Fiber | 1.6g | 0.6g | 4% |
| Zinc | 0.47mg | 0.12mg | 3% |
| Vitamin E | 0.43mg | 0.11mg | 2% |
| Choline | 15.3mg | 23.6mg | 2% |
| Fats | 0.66g | 1.75g | 2% |
| Calories | 25kcal | 54kcal | 1% |
| Vitamin B5 | 0.437mg | 0.373mg | 1% |
| Monounsaturated fat | 0.049g | 0.401g | 1% |
| Saturated fat | 0.086g | 0.205g | 1% |
| Vitamin B1 | 0.044mg | 0.06mg | 1% |
| Vitamin B3 | 0.305mg | 0.513mg | 1% |
| Vitamin B2 | 0.086mg | 0.069mg | 1% |
| Protein | 2.58g | 3.27g | 1% |
| Sodium | 27mg | 51mg | 1% |
| Carbs | 3.65g | 6.28g | 1% |
| Net carbs | 2.05g | 5.68g | N/A |
| Sugar | 2.05g | 3.99g | N/A |
| Phosphorus | 52mg | 52mg | 0% |
| Vitamin B6 | 0.073mg | 0.077mg | 0% |
| Tryptophan | 0.038mg | 0% | |
| Threonine | 0.108mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.186mg | 0% | |
| Lysine | 0.131mg | 0% | |
| Methionine | 0.027mg | 0% | |
| Phenylalanine | 0.113mg | 0% | |
| Valine | 0.117mg | 0% | |
| Histidine | 0.061mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +115.4% |
| Contains more ProteinProtein | +26.7% |
| Contains more FatsFats | +165.2% |
| Contains more CarbsCarbs | +72.1% |
~equal in
Water
~88.05g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -58% |
| Contains more Mono. FatMonounsaturated fat | +718.4% |
| Contains more Poly. FatPolyunsaturated fat | +201.3% |
