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Arugula vs. Sweet potato leaves — In-Depth Nutrition Comparison

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The main differences between arugula and sweet potato leaves

  • Arugula is richer in calcium and iron, yet sweet potato leaves are richer in vitamin K, vitamin A, vitamin B2, fiber, vitamin B1, vitamin B6, magnesium, and vitamin B3.
  • Daily need coverage for vitamin K for sweet potato leaves is 161% higher.
  • Arugula contains 2 times more calcium than sweet potato leaves. Arugula contains 160mg of calcium, while sweet potato leaves contain 78mg.

Food types used in this article are Arugula, raw and Sweet potato leaves, raw.

Infographic

Arugula vs Sweet potato leaves 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 50% 23% 45% 36% 0% 0% 35% 0.78% 0% 4.9%
Contains more CalciumCalcium +105.1%
Contains more IronIron +50.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +48.9%
Contains more PotassiumPotassium +37.7%
Contains more PhosphorusPhosphorus +55.8%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +200%

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 37% 63% 0% 0% 39% 80% 21% 14% 44% 0% 756% 0% 0%
Contains more Vitamin CVitamin C +36.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +94.2%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +58.8%
Contains more Vitamin B1Vitamin B1 +254.5%
Contains more Vitamin B2Vitamin B2 +301.2%
Contains more Vitamin B3Vitamin B3 +270.5%
Contains more Vitamin B6Vitamin B6 +160.3%
Contains more Vitamin KVitamin K +178.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Sweet potato leaves DV% diff.
Vitamin K 108.6µg 302.2µg 161%
Folate 97µg 24%
Vitamin B2 0.086mg 0.345mg 20%
Fiber 1.6g 5.3g 15%
Manganese 0.321mg 14%
Vitamin B1 0.044mg 0.156mg 9%
Vitamin B6 0.073mg 0.19mg 9%
Calcium 160mg 78mg 8%
Copper 0.076mg 8%
Vitamin A 119µg 189µg 8%
Iron 1.46mg 0.97mg 6%
Magnesium 47mg 70mg 5%
Vitamin B3 0.305mg 1.13mg 5%
Zinc 0.47mg 4%
Potassium 369mg 508mg 4%
Vitamin C 15mg 11mg 4%
Phosphorus 52mg 81mg 4%
Vitamin B5 0.437mg 0.225mg 4%
Choline 15.3mg 3%
Vitamin E 0.43mg 3%
Carbs 3.65g 8.82g 2%
Polyunsaturated fat 0.319g 0.228g 1%
Calories 25kcal 42kcal 1%
Selenium 0.3µg 0.9µg 1%
Sodium 27mg 6mg 1%
Protein 2.58g 2.49g 0%
Fats 0.66g 0.51g 0%
Net carbs 2.05g 3.52g N/A
Sugar 2.05g N/A
Saturated fat 0.086g 0.111g 0%
Monounsaturated fat 0.049g 0.02g 0%
Tryptophan 0.035mg 0%
Lysine 0.228mg 0%
Methionine 0.086mg 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
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
Contains more FatsFats +29.4%
Contains more CarbsCarbs +141.6%
~equal in Protein ~2.49g
~equal in Water ~86.81g
~equal in Other ~1.37g

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
31% 6% 64%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -22.5%
Contains more Mono. FatMonounsaturated fat +145%
Contains more Poly. FatPolyunsaturated fat +39.9%

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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. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.