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  6. Arugula vs. Tomato paste

Arugula vs. Tomato paste — In-Depth Nutrition Comparison

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A recap on differences between arugula and tomato paste

  • Arugula is higher in vitamin K, folate, vitamin A, and calcium, yet tomato paste is higher in copper, vitamin E, iron, potassium, vitamin B3, and vitamin B6.
  • Arugula covers your daily vitamin K needs 81% more than tomato paste.
  • Arugula contains 8 times more folate than tomato paste. While arugula contains 97µg of folate, tomato paste contains only 12µg.
  • The glycemic index of arugula is lower.

Food varieties used in this article are Arugula, raw and Tomato products, canned, paste, without salt added.

Infographic

Arugula vs Tomato paste 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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more MagnesiumMagnesium +11.9%
Contains more CalciumCalcium +344.4%
Contains less SodiumSodium -54.2%
Contains more PotassiumPotassium +174.8%
Contains more IronIron +104.1%
Contains more CopperCopper +380.3%
Contains more ZincZinc +34%
Contains more PhosphorusPhosphorus +59.6%
Contains more SeleniumSelenium +1666.7%
~equal in Manganese ~0.302mg

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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin AVitamin A +56.6%
Contains more Vitamin B5Vitamin B5 +207.7%
Contains more Vitamin KVitamin K +852.6%
Contains more FolateFolate +708.3%
Contains more Vitamin CVitamin C +46%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B2Vitamin B2 +77.9%
Contains more Vitamin B3Vitamin B3 +908.5%
Contains more Vitamin B6Vitamin B6 +195.9%
Contains more CholineCholine +151.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Tomato paste DV% diff.
Vitamin K 108.6µg 11.4µg 81%
Copper 0.076mg 0.365mg 32%
Vitamin E 0.43mg 4.3mg 26%
Folate 97µg 12µg 21%
Potassium 369mg 1014mg 19%
Iron 1.46mg 2.98mg 19%
Vitamin B3 0.305mg 3.076mg 17%
Calcium 160mg 36mg 12%
Vitamin B6 0.073mg 0.216mg 11%
Fiber 1.6g 4.1g 10%
Selenium 0.3µg 5.3µg 9%
Vitamin C 15mg 21.9mg 8%
Fructose 5.85g 7%
Vitamin B5 0.437mg 0.142mg 6%
Carbs 3.65g 18.91g 5%
Vitamin B2 0.086mg 0.153mg 5%
Vitamin A 119µg 76µg 5%
Phosphorus 52mg 83mg 4%
Choline 15.3mg 38.5mg 4%
Protein 2.58g 4.32g 3%
Calories 25kcal 82kcal 3%
Manganese 0.321mg 0.302mg 1%
Magnesium 47mg 42mg 1%
Sodium 27mg 59mg 1%
Polyunsaturated fat 0.319g 0.16g 1%
Vitamin B1 0.044mg 0.06mg 1%
Zinc 0.47mg 0.63mg 1%
Fats 0.66g 0.47g 0%
Net carbs 2.05g 14.81g N/A
Sugar 2.05g 12.18g N/A
Starch 0.22g 0%
Saturated fat 0.086g 0.1g 0%
Monounsaturated fat 0.049g 0.067g 0%
Tryptophan 0.031mg 0%
Threonine 0.133mg 0%
Isoleucine 0.089mg 0%
Leucine 0.124mg 0%
Lysine 0.134mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.13mg 0%
Valine 0.088mg 0%
Histidine 0.071mg 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
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more FatsFats +40.4%
Contains more WaterWater +24.8%
Contains more ProteinProtein +67.4%
Contains more CarbsCarbs +418.1%
Contains more OtherOther +100%

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% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains less Sat. FatSaturated fat -14%
Contains more Poly. FatPolyunsaturated fat +99.4%
Contains more Mono. FatMonounsaturated fat +36.7%

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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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.