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  6. Arugula vs. Sweet potato

Arugula vs. Sweet potato — In-Depth Nutrition Comparison

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What are the main differences between arugula and sweet potato?

  • Arugula is richer in vitamin K, folate, vitamin C, calcium, and iron, while sweet potato is higher in vitamin A, vitamin B6, copper, vitamin B5, and fiber.
  • Sweet potato's daily need coverage for vitamin A is 236% higher.
  • Sweet potato has 60 times less vitamin K than arugula. Arugula has 108.6µg of vitamin K, while sweet potato has 1.8µg.
  • Sweet potato has a higher glycemic index (70) than arugula (32).

We used Arugula, raw and Sweet potato, raw, unprepared types in this comparison.

Infographic

Arugula vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +88%
Contains more CalciumCalcium +433.3%
Contains more IronIron +139.3%
Contains more ZincZinc +56.7%
Contains less SodiumSodium -50.9%
Contains more ManganeseManganese +24.4%
Contains more CopperCopper +98.7%
Contains more SeleniumSelenium +100%
~equal in Potassium ~337mg
~equal in Phosphorus ~47mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +525%
Contains more Vitamin EVitamin E +65.4%
Contains more Vitamin B2Vitamin B2 +41%
Contains more Vitamin KVitamin K +5933.3%
Contains more FolateFolate +781.8%
Contains more CholineCholine +24.4%
Contains more Vitamin AVitamin A +495.8%
Contains more Vitamin B1Vitamin B1 +77.3%
Contains more Vitamin B3Vitamin B3 +82.6%
Contains more Vitamin B5Vitamin B5 +83.1%
Contains more Vitamin B6Vitamin B6 +186.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Sweet potato DV% diff.
Vitamin K 108.6µg 1.8µg 89%
Vitamin A 119µg 709µg 66%
Folate 97µg 11µg 22%
Vitamin C 15mg 2.4mg 14%
Calcium 160mg 30mg 13%
Iron 1.46mg 0.61mg 11%
Vitamin B6 0.073mg 0.209mg 10%
Copper 0.076mg 0.151mg 8%
Vitamin B5 0.437mg 0.8mg 7%
Fiber 1.6g 3g 6%
Carbs 3.65g 20.12g 5%
Magnesium 47mg 25mg 5%
Starch 12.65g 5%
Calories 25kcal 86kcal 3%
Manganese 0.321mg 0.258mg 3%
Vitamin B1 0.044mg 0.078mg 3%
Polyunsaturated fat 0.319g 0.014g 2%
Zinc 0.47mg 0.3mg 2%
Protein 2.58g 1.57g 2%
Vitamin B2 0.086mg 0.061mg 2%
Vitamin B3 0.305mg 0.557mg 2%
Sodium 27mg 55mg 1%
Fats 0.66g 0.05g 1%
Phosphorus 52mg 47mg 1%
Choline 15.3mg 12.3mg 1%
Fructose 0.7g 1%
Potassium 369mg 337mg 1%
Selenium 0.3µg 0.6µg 1%
Vitamin E 0.43mg 0.26mg 1%
Net carbs 2.05g 17.12g N/A
Sugar 2.05g 4.18g N/A
Saturated fat 0.086g 0.018g 0%
Monounsaturated fat 0.049g 0.001g 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +64.3%
Contains more FatsFats +1220%
Contains more WaterWater +18.7%
Contains more OtherOther +42.9%
Contains more CarbsCarbs +451.2%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +4800%
Contains more Poly. FatPolyunsaturated fat +2178.6%
Contains less Sat. FatSaturated fat -79.1%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.