Arugula vs. Tomato juice — In-Depth Nutrition Comparison
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A recap on differences between Arugula and Tomato juice
- Arugula is higher in Vitamin K, Folate, Calcium, Iron, Manganese, Vitamin A RAE, and Magnesium, yet Tomato juice is higher in Vitamin C.
- Arugula covers your daily Vitamin K needs 89% more than Tomato juice.
- Arugula contains 16 times more Calcium than Tomato juice. While Arugula contains 160mg of Calcium, Tomato juice contains only 10mg.
Food varieties used in this article are Arugula, raw and Tomato juice, canned, without salt added.
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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.
Contains
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Calcium
+1500%
Contains
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Iron
+274.4%
Contains
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Magnesium
+327.3%
Contains
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Phosphorus
+173.7%
Contains
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Potassium
+70%
Contains
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Zinc
+327.3%
Contains
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Copper
+81%
Contains
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Manganese
+372.1%
Contains
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Sodium
-63%
Contains
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Selenium
+66.7%
Contains
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Calcium
+1500%
Contains
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Iron
+274.4%
Contains
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Magnesium
+327.3%
Contains
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Phosphorus
+173.7%
Contains
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Potassium
+70%
Contains
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Zinc
+327.3%
Contains
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Copper
+81%
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Manganese
+372.1%
Contains
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Sodium
-63%
Contains
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Selenium
+66.7%
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.
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Contains
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Vitamin A
+427.3%
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Vitamin E
+34.4%
Contains
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Vitamin B2
+10.3%
Contains
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Folate
+385%
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Vitamin K
+4621.7%
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Vitamin C
+367.3%
Contains
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Vitamin B1
+127.3%
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Vitamin B3
+120.7%
Equal in Vitamin B2 - 0.078
Equal in Vitamin B6 - 0.07
Contains
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Vitamin A
+427.3%
Contains
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Vitamin E
+34.4%
Contains
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Vitamin B2
+10.3%
Contains
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Folate
+385%
Contains
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Vitamin K
+4621.7%
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Vitamin C
+367.3%
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Vitamin B1
+127.3%
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Vitamin B3
+120.7%
Equal in Vitamin B2 - 0.078
Equal in Vitamin B6 - 0.07
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+203.5%
Contains
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Fats
+127.6%
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Other
+28.4%
Equal in Carbs - 3.53
Equal in Water - 94.24
Protein:
2.58 g
Fats:
0.66 g
Carbs:
3.65 g
Water:
91.71 g
Other:
1.4 g
Protein:
0.85 g
Fats:
0.29 g
Carbs:
3.53 g
Water:
94.24 g
Other:
1.09 g
Contains
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Protein
+203.5%
Contains
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Fats
+127.6%
Contains
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Other
+28.4%
Equal in Carbs - 3.53
Equal in Water - 94.24
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+880%
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Polyunsaturated fat
+1081.5%
Contains
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Saturated Fat
-77.9%
Saturated Fat:
0.086 g
Monounsaturated Fat:
0.049 g
Polyunsaturated fat:
0.319 g
Saturated Fat:
0.019 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.027 g
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Monounsaturated Fat
+880%
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Polyunsaturated fat
+1081.5%
Contains
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Saturated Fat
-77.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.05g | 3.13g |
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| Protein | 2.58g | 0.85g |
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| Fats | 0.66g | 0.29g |
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| Carbs | 3.65g | 3.53g |
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| Calories | 25kcal | 17kcal |
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| Fructose | 1.33g |
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| Sugar | 2.05g | 2.58g |
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| Fiber | 1.6g | 0.4g |
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| Calcium | 160mg | 10mg |
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| Iron | 1.46mg | 0.39mg |
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| Magnesium | 47mg | 11mg |
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| Phosphorus | 52mg | 19mg |
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| Potassium | 369mg | 217mg |
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| Sodium | 27mg | 10mg |
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| Zinc | 0.47mg | 0.11mg |
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| Copper | 0.076mg | 0.042mg |
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| Manganese | 0.321mg | 0.068mg |
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| Selenium | 0.3µg | 0.5µg |
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| Vitamin A | 2373IU | 450IU |
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| Vitamin A RAE | 119µg | 23µg |
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| Vitamin E | 0.43mg | 0.32mg |
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| Vitamin C | 15mg | 70.1mg |
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| Vitamin B1 | 0.044mg | 0.1mg |
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| Vitamin B2 | 0.086mg | 0.078mg |
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| Vitamin B3 | 0.305mg | 0.673mg |
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| Vitamin B5 | 0.437mg |
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| Vitamin B6 | 0.073mg | 0.07mg |
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| Folate | 97µg | 20µg |
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| Vitamin K | 108.6µg | 2.3µg |
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| Tryptophan | 0.006mg |
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| Threonine | 0.026mg |
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| Isoleucine | 0.017mg |
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| Leucine | 0.024mg |
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| Lysine | 0.026mg |
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| Methionine | 0.005mg |
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| Phenylalanine | 0.026mg |
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| Valine | 0.017mg |
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| Histidine | 0.014mg |
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| Saturated Fat | 0.086g | 0.019g |
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| Monounsaturated Fat | 0.049g | 0.005g |
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| Polyunsaturated fat | 0.319g | 0.027g |
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| Omega-6 - Linoleic acid | 0.022g |
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| Omega-3 - ALA | 0.005g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
52%
30%
Minerals Daily Need Coverage Score
28%
8%
Comparison summary
Which food contains less Sodium?
Tomato juice contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Tomato juice is lower in Saturated Fat (difference - 0.067g)
Which food is lower in glycemic index?
Tomato juice is lower in glycemic index (difference - 1)
Which food is cheaper?
Tomato juice is cheaper (difference - $0.4)
Which food is lower in Sugar?
Arugula is lower in Sugar (difference - 0.53g)
Which food is richer in minerals?
Arugula is relatively richer in minerals
Which food is richer in vitamins?
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)