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Arugula vs. Teff — In-Depth Nutrition Comparison

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Important differences between arugula and teff

  • Arugula has more vitamin A, folate, calcium, and potassium; however, teff has more manganese, copper, vitamin B1, phosphorus, iron, and zinc.
  • Teff's daily need coverage for manganese is 110% more.
  • Arugula has 1187 times more vitamin A than teff. Arugula has 2373IU of vitamin A, while teff has 2IU.
  • Teff has a higher glycemic index than arugula.

The food varieties used in the comparison are Arugula, raw and Teff, cooked.

Infographic

Arugula vs Teff 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%
Teff
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Contains more CalciumCalcium +226.5%
Contains more PotassiumPotassium +244.9%
Contains more SeleniumSelenium +∞%
Contains more IronIron +40.4%
Contains more CopperCopper +197.4%
Contains more ZincZinc +136.2%
Contains more PhosphorusPhosphorus +130.8%
Contains less SodiumSodium -70.4%
Contains more ManganeseManganese +791%
~equal in Magnesium ~50mg

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%
Teff
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 0% 0% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +160.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +438.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +315.9%
Contains more Vitamin B3Vitamin B3 +198%
Contains more Vitamin B6Vitamin B6 +32.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Teff DV% diff.
Manganese 0.321mg 2.86mg 110%
Vitamin K 108.6µg 91%
Folate 97µg 18µg 20%
Vitamin C 15mg 17%
Copper 0.076mg 0.226mg 17%
Vitamin A 119µg 0µg 13%
Vitamin B1 0.044mg 0.183mg 12%
Calcium 160mg 49mg 11%
Phosphorus 52mg 120mg 10%
Vitamin B5 0.437mg 9%
Potassium 369mg 107mg 8%
Iron 1.46mg 2.05mg 7%
Zinc 0.47mg 1.11mg 6%
Fiber 1.6g 2.8g 5%
Carbs 3.65g 19.86g 5%
Vitamin B3 0.305mg 0.909mg 4%
Vitamin B2 0.086mg 0.033mg 4%
Calories 25kcal 101kcal 4%
Vitamin E 0.43mg 3%
Protein 2.58g 3.87g 3%
Choline 15.3mg 3%
Polyunsaturated fat 0.319g 2%
Vitamin B6 0.073mg 0.097mg 2%
Sodium 27mg 8mg 1%
Magnesium 47mg 50mg 1%
Selenium 0.3µg 1%
Fats 0.66g 0.65g 0%
Net carbs 2.05g 17.06g N/A
Sugar 2.05g N/A
Saturated fat 0.086g 0%
Monounsaturated fat 0.049g 0%
Tryptophan 0.041mg 0%
Threonine 0.149mg 0%
Isoleucine 0.146mg 0%
Leucine 0.311mg 0%
Lysine 0.109mg 0%
Methionine 0.125mg 0%
Phenylalanine 0.203mg 0%
Valine 0.2mg 0%
Histidine 0.088mg 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
Teff
2
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more WaterWater +22.4%
Contains more OtherOther +102.9%
Contains more ProteinProtein +50%
Contains more CarbsCarbs +444.1%
~equal in Fats ~0.65g

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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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.