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  6. Arugula vs. Garlic powder

Arugula vs. Garlic powder — In-Depth Nutrition Comparison

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How are arugula and garlic powder different?

  • Arugula is higher in vitamin K and vitamin A; however, garlic powder is richer in vitamin B6, iron, phosphorus, copper, selenium, vitamin B1, fiber, and manganese.
  • Daily need coverage for vitamin B6 for garlic powder is 122% higher.
  • Garlic powder has a lower glycemic index (5) than arugula (32).

Arugula, raw and Spices, garlic powder are the varieties used in this article.

Infographic

Arugula vs Garlic powder infographic
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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.
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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains more CalciumCalcium +102.5%
Contains less SodiumSodium -55%
Contains more MagnesiumMagnesium +63.8%
Contains more PotassiumPotassium +223.3%
Contains more IronIron +287%
Contains more CopperCopper +601.3%
Contains more ZincZinc +536.2%
Contains more PhosphorusPhosphorus +696.2%
Contains more ManganeseManganese +205%
Contains more SeleniumSelenium +7866.7%

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin CVitamin C +1150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +27050%
Contains more FolateFolate +106.4%
Contains more Vitamin EVitamin E +55.8%
Contains more Vitamin B1Vitamin B1 +888.6%
Contains more Vitamin B2Vitamin B2 +64%
Contains more Vitamin B3Vitamin B3 +161%
Contains more Vitamin B5Vitamin B5 +70%
Contains more Vitamin B6Vitamin B6 +2165.8%
Contains more CholineCholine +341.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Garlic powder DV% diff.
Vitamin B6 0.073mg 1.654mg 122%
Vitamin K 108.6µg 0.4µg 90%
Iron 1.46mg 5.65mg 52%
Phosphorus 52mg 414mg 52%
Copper 0.076mg 0.533mg 51%
Selenium 0.3µg 23.9µg 43%
Vitamin B1 0.044mg 0.435mg 33%
Fiber 1.6g 9g 30%
Manganese 0.321mg 0.979mg 29%
Protein 2.58g 16.55g 28%
Potassium 369mg 1193mg 24%
Carbs 3.65g 72.73g 23%
Zinc 0.47mg 2.99mg 23%
Vitamin C 15mg 1.2mg 15%
Calories 25kcal 331kcal 15%
Folate 97µg 47µg 13%
Vitamin A 119µg 0µg 13%
Choline 15.3mg 67.5mg 9%
Calcium 160mg 79mg 8%
Magnesium 47mg 77mg 7%
Vitamin B5 0.437mg 0.743mg 6%
Vitamin B2 0.086mg 0.141mg 4%
Vitamin B3 0.305mg 0.796mg 3%
Vitamin E 0.43mg 0.67mg 2%
Sodium 27mg 60mg 1%
Saturated fat 0.086g 0.249g 1%
Polyunsaturated fat 0.319g 0.178g 1%
Fats 0.66g 0.73g 0%
Net carbs 2.05g 63.73g N/A
Sugar 2.05g 2.43g N/A
Monounsaturated fat 0.049g 0.115g 0%
Tryptophan 0.121mg 0%
Threonine 0.374mg 0%
Isoleucine 0.414mg 0%
Leucine 0.728mg 0%
Lysine 0.768mg 0%
Methionine 0.111mg 0%
Phenylalanine 0.525mg 0%
Valine 0.667mg 0%
Histidine 0.263mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more WaterWater +1321.9%
Contains more ProteinProtein +541.5%
Contains more FatsFats +10.6%
Contains more CarbsCarbs +1892.6%
Contains more OtherOther +152.9%

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
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains less Sat. FatSaturated fat -65.5%
Contains more Poly. FatPolyunsaturated fat +79.2%
Contains more Mono. FatMonounsaturated fat +134.7%

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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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.