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Arugula vs. Sun-dried tomato — In-Depth Nutrition Comparison

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A recap on differences between arugula and sun-dried tomato

  • Arugula is higher in vitamin A and folate, yet sun-dried tomato is higher in vitamin C, copper, potassium, vitamin B2, vitamin B3, vitamin B6, fiber, and iron.
  • Sun-dried tomato covers your daily vitamin C needs 96% more than arugula.
  • Arugula contains 4 times more folate than sun-dried tomato. While arugula contains 97µg of folate, sun-dried tomato contains only 23µg.

Food varieties used in this article are Arugula, raw and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Arugula vs Sun-dried tomato 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains more CalciumCalcium +240.4%
Contains less SodiumSodium -89.8%
Contains more MagnesiumMagnesium +72.3%
Contains more PotassiumPotassium +324.1%
Contains more IronIron +83.6%
Contains more CopperCopper +522.4%
Contains more ZincZinc +66%
Contains more PhosphorusPhosphorus +167.3%
Contains more ManganeseManganese +45.2%
Contains more SeleniumSelenium +900%

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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin AVitamin A +85.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +321.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +578.7%
Contains more Vitamin B1Vitamin B1 +338.6%
Contains more Vitamin B2Vitamin B2 +345.3%
Contains more Vitamin B3Vitamin B3 +1090.2%
Contains more Vitamin B6Vitamin B6 +337%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.479mg
~equal in Vitamin B12 ~0µg

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
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more WaterWater +70.4%
Contains more ProteinProtein +96.1%
Contains more FatsFats +2033.3%
Contains more CarbsCarbs +539.2%
Contains more OtherOther +164.3%

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
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains less Sat. FatSaturated fat -95.5%
Contains more Mono. FatMonounsaturated fat +17579.6%
Contains more Poly. FatPolyunsaturated fat +545.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Sun-dried tomato DV% diff.
Vitamin C 15mg 101.8mg 96%
Vitamin K 108.6µg 91%
Copper 0.076mg 0.473mg 44%
Potassium 369mg 1565mg 35%
Vitamin B2 0.086mg 0.383mg 23%
Monounsaturated fat 0.049g 8.663g 22%
Vitamin B3 0.305mg 3.63mg 21%
Fats 0.66g 14.08g 21%
Folate 97µg 23µg 19%
Vitamin B6 0.073mg 0.319mg 19%
Fiber 1.6g 5.8g 17%
Iron 1.46mg 2.68mg 15%
Polyunsaturated fat 0.319g 2.06g 12%
Phosphorus 52mg 139mg 12%
Vitamin B1 0.044mg 0.193mg 12%
Calcium 160mg 47mg 11%
Sodium 27mg 266mg 10%
Calories 25kcal 213kcal 9%
Saturated fat 0.086g 1.893g 8%
Magnesium 47mg 81mg 8%
Carbs 3.65g 23.33g 7%
Manganese 0.321mg 0.466mg 6%
Vitamin A 119µg 64µg 6%
Protein 2.58g 5.06g 5%
Selenium 0.3µg 3µg 5%
Zinc 0.47mg 0.78mg 3%
Vitamin E 0.43mg 3%
Choline 15.3mg 3%
Vitamin B5 0.437mg 0.479mg 1%
Net carbs 2.05g 17.53g N/A
Sugar 2.05g N/A
Tryptophan 0.037mg 0%
Threonine 0.128mg 0%
Isoleucine 0.121mg 0%
Leucine 0.185mg 0%
Lysine 0.186mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.131mg 0%
Valine 0.13mg 0%
Histidine 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Sun-dried tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
41%
Arugula
53%
Sun-dried tomato
Minerals Daily Need Coverage Score
28%
Arugula
66%
Sun-dried tomato

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 2.05g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 239mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 1.807g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $2)
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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.