Arugula vs. Spelt — In-Depth Nutrition Comparison
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How are arugula and spelt different?
- Arugula is higher in vitamin K and vitamin A; however, spelt is richer in manganese, phosphorus, copper, vitamin B3, iron, fiber, vitamin B1, and zinc.
- Daily need coverage for manganese for spelt is 116% higher.
- Arugula contains 237 times more vitamin A than spelt. While arugula contains 2373IU of vitamin A, spelt contains only 10IU.
- Arugula has a lower glycemic index (32) than spelt (63).
Arugula, raw and Spelt, uncooked 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 CalciumCalcium | +492.6% |
| Contains more MagnesiumMagnesium | +189.4% |
| Contains more IronIron | +204.1% |
| Contains more CopperCopper | +572.4% |
| Contains more ZincZinc | +597.9% |
| Contains more PhosphorusPhosphorus | +671.2% |
| Contains less SodiumSodium | -70.4% |
| Contains more ManganeseManganese | +829.3% |
| Contains more SeleniumSelenium | +3800% |
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 KVitamin K | +2916.7% |
| Contains more FolateFolate | +115.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +83.7% |
| Contains more Vitamin B1Vitamin B1 | +727.3% |
| Contains more Vitamin B2Vitamin B2 | +31.4% |
| Contains more Vitamin B3Vitamin B3 | +2143.6% |
| Contains more Vitamin B5Vitamin B5 | +144.4% |
| Contains more Vitamin B6Vitamin B6 | +215.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.321mg | 2.983mg | 116% |
| Vitamin K | 108.6µg | 3.6µg | 88% |
| Phosphorus | 52mg | 401mg | 50% |
| Copper | 0.076mg | 0.511mg | 48% |
| Vitamin B3 | 0.305mg | 6.843mg | 41% |
| Iron | 1.46mg | 4.44mg | 37% |
| Fiber | 1.6g | 10.7g | 36% |
| Vitamin B1 | 0.044mg | 0.364mg | 27% |
| Zinc | 0.47mg | 3.28mg | 26% |
| Protein | 2.58g | 14.57g | 24% |
| Carbs | 3.65g | 70.19g | 22% |
| Starch | 53.92g | 22% | |
| Magnesium | 47mg | 136mg | 21% |
| Selenium | 0.3µg | 11.7µg | 21% |
| Vitamin C | 15mg | 0mg | 17% |
| Calories | 25kcal | 338kcal | 16% |
| Calcium | 160mg | 27mg | 13% |
| Vitamin A | 119µg | 0µg | 13% |
| Vitamin B5 | 0.437mg | 1.068mg | 13% |
| Folate | 97µg | 45µg | 13% |
| Vitamin B6 | 0.073mg | 0.23mg | 12% |
| Polyunsaturated fat | 0.319g | 1.258g | 6% |
| Choline | 15.3mg | 3% | |
| Fats | 0.66g | 2.43g | 3% |
| Vitamin E | 0.43mg | 0.79mg | 2% |
| Vitamin B2 | 0.086mg | 0.113mg | 2% |
| Sodium | 27mg | 8mg | 1% |
| Monounsaturated fat | 0.049g | 0.445g | 1% |
| Saturated fat | 0.086g | 0.406g | 1% |
| Potassium | 369mg | 388mg | 1% |
| Net carbs | 2.05g | 59.49g | N/A |
| Sugar | 2.05g | 6.82g | N/A |
| Tryptophan | 0.132mg | 0% | |
| Threonine | 0.443mg | 0% | |
| Isoleucine | 0.552mg | 0% | |
| Leucine | 1.07mg | 0% | |
| Lysine | 0.409mg | 0% | |
| Methionine | 0.258mg | 0% | |
| Phenylalanine | 0.737mg | 0% | |
| Valine | 0.681mg | 0% | |
| Histidine | 0.36mg | 0% | |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +732.2% |
| Contains more ProteinProtein | +464.7% |
| Contains more FatsFats | +268.2% |
| Contains more CarbsCarbs | +1823% |
| Contains more OtherOther | +27.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -78.8% |
| Contains more Mono. FatMonounsaturated fat | +808.2% |
| Contains more Poly. FatPolyunsaturated fat | +294.4% |