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  6. Arugula vs. Strawberry

Arugula vs. Strawberry — In-Depth Nutrition Comparison

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A recap on differences between arugula and strawberries

  • Arugula is higher in vitamin K, vitamin A, folate, calcium, iron, magnesium, potassium, and vitamin B5, yet strawberries are higher in vitamin C.
  • Arugula covers your daily vitamin K needs 89% more than strawberries.
  • Arugula contains 198 times more vitamin A than strawberries. While arugula contains 2373IU of vitamin A, strawberries contain only 12IU.

Food varieties used in this article are Arugula, raw and Strawberries, raw.

Infographic

Arugula vs Strawberry 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 9.3% 4.8% 14% 15% 16% 3.8% 10% 0.13% 50% 2.2%
Contains more MagnesiumMagnesium +261.5%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +141.2%
Contains more IronIron +256.1%
Contains more CopperCopper +58.3%
Contains more ZincZinc +235.7%
Contains more PhosphorusPhosphorus +116.7%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +20.2%
Contains more SeleniumSelenium +33.3%

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 196% 0.33% 5.8% 0% 6% 5.1% 7.2% 7.5% 11% 0% 5.5% 18% 3.1%
Contains more Vitamin AVitamin A +11800%
Contains more Vitamin EVitamin E +48.3%
Contains more Vitamin B1Vitamin B1 +83.3%
Contains more Vitamin B2Vitamin B2 +290.9%
Contains more Vitamin B5Vitamin B5 +249.6%
Contains more Vitamin B6Vitamin B6 +55.3%
Contains more Vitamin KVitamin K +4836.4%
Contains more FolateFolate +304.2%
Contains more CholineCholine +168.4%
Contains more Vitamin CVitamin C +292%
Contains more Vitamin B3Vitamin B3 +26.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Strawberry DV% diff.
Vitamin K 108.6µg 2.2µg 89%
Vitamin C 15mg 58.8mg 49%
Folate 97µg 24µg 18%
Calcium 160mg 16mg 14%
Vitamin A 119µg 1µg 13%
Iron 1.46mg 0.41mg 13%
Magnesium 47mg 13mg 8%
Potassium 369mg 153mg 6%
Vitamin B5 0.437mg 0.125mg 6%
Vitamin B2 0.086mg 0.022mg 5%
Phosphorus 52mg 24mg 4%
Protein 2.58g 0.67g 4%
Manganese 0.321mg 0.386mg 3%
Copper 0.076mg 0.048mg 3%
Zinc 0.47mg 0.14mg 3%
Fructose 2.44g 3%
Choline 15.3mg 5.7mg 2%
Vitamin B6 0.073mg 0.047mg 2%
Vitamin B1 0.044mg 0.024mg 2%
Fiber 1.6g 2g 2%
Vitamin E 0.43mg 0.29mg 1%
Carbs 3.65g 7.68g 1%
Sodium 27mg 1mg 1%
Polyunsaturated fat 0.319g 0.155g 1%
Vitamin B3 0.305mg 0.386mg 1%
Fats 0.66g 0.3g 1%
Calories 25kcal 32kcal 0%
Net carbs 2.05g 5.68g N/A
Sugar 2.05g 4.89g N/A
Starch 0.04g 0%
Selenium 0.3µg 0.4µg 0%
Saturated fat 0.086g 0.015g 0%
Monounsaturated fat 0.049g 0.043g 0%
Tryptophan 0.008mg 0%
Threonine 0.02mg 0%
Isoleucine 0.016mg 0%
Leucine 0.034mg 0%
Lysine 0.026mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.019mg 0%
Valine 0.019mg 0%
Histidine 0.012mg 0%

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
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 g
Contains more ProteinProtein +285.1%
Contains more FatsFats +120%
Contains more OtherOther +250%
Contains more CarbsCarbs +110.4%
~equal in Water ~90.95g

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
7% 20% 73%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.043 g
Polyunsaturated fat: Poly. Fat 0.155 g
Contains more Mono. FatMonounsaturated fat +14%
Contains more Poly. FatPolyunsaturated fat +105.8%
Contains less Sat. FatSaturated fat -82.6%

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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. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/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.