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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 B2, Fiber, Vitamin B1, Vitamin B6, Vitamin A RAE, Magnesium, and Vitamin B3.
  • Daily need coverage for Vitamin K from 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
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 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% 142% 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% 227% 0% 0% 39% 80% 21% 14% 44% 0% 756% 0% 0%
Contains more Vitamin CVitamin C +36.4%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B5Vitamin B5 +94.2%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +59.2%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arugula Sweet potato leaves
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Arugula Sweet potato leaves Opinion
Calories 25kcal 42kcal Sweet potato leaves
Protein 2.58g 2.49g Arugula
Fats 0.66g 0.51g Arugula
Vitamin C 15mg 11mg Arugula
Net carbs 2.05g 3.52g Sweet potato leaves
Carbs 3.65g 8.82g Sweet potato leaves
Magnesium 47mg 70mg Sweet potato leaves
Calcium 160mg 78mg Arugula
Potassium 369mg 508mg Sweet potato leaves
Iron 1.46mg 0.97mg Arugula
Sugar 2.05g Sweet potato leaves
Fiber 1.6g 5.3g Sweet potato leaves
Copper 0.076mg Arugula
Zinc 0.47mg Arugula
Phosphorus 52mg 81mg Sweet potato leaves
Sodium 27mg 6mg Sweet potato leaves
Vitamin A 2373IU 3778IU Sweet potato leaves
Vitamin A RAE 119µg 189µg Sweet potato leaves
Vitamin E 0.43mg Arugula
Manganese 0.321mg Arugula
Selenium 0.3µg 0.9µg Sweet potato leaves
Vitamin B1 0.044mg 0.156mg Sweet potato leaves
Vitamin B2 0.086mg 0.345mg Sweet potato leaves
Vitamin B3 0.305mg 1.13mg Sweet potato leaves
Vitamin B5 0.437mg 0.225mg Arugula
Vitamin B6 0.073mg 0.19mg Sweet potato leaves
Vitamin K 108.6µg 302.2µg Sweet potato leaves
Folate 97µg Arugula
Choline 15.3mg Arugula
Saturated Fat 0.086g 0.111g Arugula
Monounsaturated Fat 0.049g 0.02g Arugula
Polyunsaturated fat 0.319g 0.228g Arugula
Tryptophan 0.035mg Sweet potato leaves
Lysine 0.228mg Sweet potato leaves
Methionine 0.086mg Sweet potato leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Sweet potato leaves
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
49%
Arugula
94%
Sweet potato leaves
Minerals Daily Need Coverage Score
28%
Arugula
20%
Sweet potato leaves

Comparison summary

Which food is lower in Sugar?
Sweet potato leaves
Sweet potato leaves is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Sweet potato leaves
Sweet potato leaves contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Sweet potato leaves
Sweet potato leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Sweet potato leaves
Sweet potato leaves is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 0.025g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. 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.