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Arugula vs. Triticale — In-Depth Nutrition Comparison

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How are Arugula and Triticale different?

  • Arugula has more Vitamin C, and Vitamin A RAE, however, Triticale is richer in Manganese, Phosphorus, Copper, Vitamin B1, Zinc, Magnesium, Vitamin B5, and Iron.
  • Triticale covers your daily need of Manganese 126% more than Arugula.

Arugula, raw and Triticale types were used in this article.

Infographic

Arugula vs Triticale 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.
Contains more Calcium +332.4%
Contains more Potassium +11.1%
Contains more Iron +76%
Contains more Magnesium +176.6%
Contains more Phosphorus +588.5%
Contains less Sodium -81.5%
Contains more Zinc +634%
Contains more Copper +501.3%
Contains more Manganese +900%
Equal in Potassium - 332
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 97% 93% 154% 30% 1% 95% 153% 419% 0%
Contains more Calcium +332.4%
Contains more Potassium +11.1%
Contains more Iron +76%
Contains more Magnesium +176.6%
Contains more Phosphorus +588.5%
Contains less Sodium -81.5%
Contains more Zinc +634%
Contains more Copper +501.3%
Contains more Manganese +900%
Equal in Potassium - 332

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +32.9%
Contains more Vitamin E +109.3%
Contains more Vitamin B1 +845.5%
Contains more Vitamin B2 +55.8%
Contains more Vitamin B3 +368.9%
Contains more Vitamin B5 +202.7%
Contains more Vitamin B6 +89%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 9% 272%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 19% 0% 0% 105% 31% 27% 80% 32% 55% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +32.9%
Contains more Vitamin E +109.3%
Contains more Vitamin B1 +845.5%
Contains more Vitamin B2 +55.8%
Contains more Vitamin B3 +368.9%
Contains more Vitamin B5 +202.7%
Contains more Vitamin B6 +89%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +772.6%
Contains more Protein +405.8%
Contains more Fats +216.7%
Contains more Carbs +1876.2%
Contains more Other +58.6%
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
13% 2% 72% 11% 2%
Protein: 13.05 g
Fats: 2.09 g
Carbs: 72.13 g
Water: 10.51 g
Other: 2.22 g
Contains more Water +772.6%
Contains more Protein +405.8%
Contains more Fats +216.7%
Contains more Carbs +1876.2%
Contains more Other +58.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -76.5%
Contains more Monounsaturated Fat +330.6%
Contains more Polyunsaturated fat +186.2%
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
25% 14% 61%
Saturated Fat: 0.366 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.913 g
Contains less Saturated Fat -76.5%
Contains more Monounsaturated Fat +330.6%
Contains more Polyunsaturated fat +186.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Triticale Opinion
Net carbs 2.05g 72.13g Triticale
Protein 2.58g 13.05g Triticale
Fats 0.66g 2.09g Triticale
Carbs 3.65g 72.13g Triticale
Calories 25kcal 336kcal Triticale
Sugar 2.05g Triticale
Fiber 1.6g Arugula
Calcium 160mg 37mg Arugula
Iron 1.46mg 2.57mg Triticale
Magnesium 47mg 130mg Triticale
Phosphorus 52mg 358mg Triticale
Potassium 369mg 332mg Arugula
Sodium 27mg 5mg Triticale
Zinc 0.47mg 3.45mg Triticale
Copper 0.076mg 0.457mg Triticale
Manganese 0.321mg 3.21mg Triticale
Selenium 0.3µg Arugula
Vitamin A 2373IU 0IU Arugula
Vitamin A RAE 119µg 0µg Arugula
Vitamin E 0.43mg 0.9mg Triticale
Vitamin C 15mg 0mg Arugula
Vitamin B1 0.044mg 0.416mg Triticale
Vitamin B2 0.086mg 0.134mg Triticale
Vitamin B3 0.305mg 1.43mg Triticale
Vitamin B5 0.437mg 1.323mg Triticale
Vitamin B6 0.073mg 0.138mg Triticale
Folate 97µg 73µg Arugula
Choline 15.3mg Arugula
Vitamin K 108.6µg Arugula
Tryptophan 0.157mg Triticale
Threonine 0.405mg Triticale
Isoleucine 0.479mg Triticale
Leucine 0.911mg Triticale
Lysine 0.365mg Triticale
Methionine 0.204mg Triticale
Phenylalanine 0.638mg Triticale
Valine 0.609mg Triticale
Histidine 0.311mg Triticale
Saturated Fat 0.086g 0.366g Arugula
Monounsaturated Fat 0.049g 0.211g Triticale
Polyunsaturated fat 0.319g 0.913g Triticale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Triticale
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
27%
Triticale
Minerals Daily Need Coverage Score
28%
Arugula
105%
Triticale

Comparison summary

Which food is lower in Sugar?
Triticale
Triticale is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Triticale
Triticale contains less Sodium (difference - 22mg)
Which food is cheaper?
Triticale
Triticale is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 0.28g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 34)
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. Triticale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169718/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.