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Arugula vs. Turkey meat — In-Depth Nutrition Comparison

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A recap on differences between arugula and turkey meat

  • Arugula is higher in vitamin K, vitamin A, and folate, yet turkey meat is higher in vitamin B3, selenium, vitamin B12, vitamin B6, phosphorus, and zinc.
  • Arugula covers your daily vitamin K needs 91% more than turkey meat.
  • Arugula contains 61 times more vitamin A than turkey meat. While arugula contains 2373IU of vitamin A, turkey meat contains only 39IU.
  • The glycemic index of turkey meat is lower.

Food varieties used in this article are Arugula, raw and Turkey, whole, meat, and skin, cooked, roasted.

Infographic

Arugula vs Turkey meat 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more MagnesiumMagnesium +56.7%
Contains more CalciumCalcium +1042.9%
Contains more PotassiumPotassium +54.4%
Contains more IronIron +33.9%
Contains less SodiumSodium -73.8%
Contains more ManganeseManganese +2192.9%
Contains more CopperCopper +22.4%
Contains more ZincZinc +427.7%
Contains more PhosphorusPhosphorus +328.8%
Contains more SeleniumSelenium +9833.3%

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 0% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +891.7%
Contains more Vitamin EVitamin E +514.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +977.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +226.7%
Contains more Vitamin B3Vitamin B3 +3038.7%
Contains more Vitamin B5Vitamin B5 +116.9%
Contains more Vitamin B6Vitamin B6 +743.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +471.2%
~equal in Vitamin B1 ~0.045mg

All nutrients comparison - raw data values

Nutrient Arugula Turkey meat DV% diff.
Vitamin K 108.6µg 0µg 91%
Vitamin B3 0.305mg 9.573mg 58%
Selenium 0.3µg 29.8µg 54%
Protein 2.58g 28.55g 52%
Vitamin B12 0µg 1.02µg 43%
Vitamin B6 0.073mg 0.616mg 42%
Cholesterol 0mg 109mg 36%
Phosphorus 52mg 223mg 24%
Folate 97µg 9µg 22%
Zinc 0.47mg 2.48mg 18%
Vitamin C 15mg 0mg 17%
Calcium 160mg 14mg 15%
Vitamin B2 0.086mg 0.281mg 15%
Choline 15.3mg 87.4mg 13%
Manganese 0.321mg 0.014mg 13%
Polyunsaturated fat 0.319g 2.119g 12%
Vitamin A 119µg 12µg 12%
Vitamin B5 0.437mg 0.948mg 10%
Fats 0.66g 7.39g 10%
Saturated fat 0.086g 2.155g 9%
Calories 25kcal 189kcal 8%
Fiber 1.6g 0g 6%
Monounsaturated fat 0.049g 2.647g 6%
Iron 1.46mg 1.09mg 5%
Potassium 369mg 239mg 4%
Magnesium 47mg 30mg 4%
Sodium 27mg 103mg 3%
Vitamin D 0µg 0.4µg 2%
Vitamin E 0.43mg 0.07mg 2%
Copper 0.076mg 0.093mg 2%
Vitamin D 0IU 15IU 2%
Carbs 3.65g 0.06g 1%
Net carbs 2.05g 0.06g N/A
Sugar 2.05g 0g N/A
Vitamin B1 0.044mg 0.045mg 0%
Trans fat 0g 0.101g N/A
Tryptophan 0.291mg 0%
Threonine 1.004mg 0%
Isoleucine 0.796mg 0%
Leucine 1.925mg 0%
Lysine 2.282mg 0%
Methionine 0.724mg 0%
Phenylalanine 0.903mg 0%
Valine 0.902mg 0%
Histidine 0.749mg 0%
Omega-3 - EPA 0g 0.008g N/A
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

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
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more CarbsCarbs +5983.3%
Contains more WaterWater +44.4%
Contains more OtherOther +191.7%
Contains more ProteinProtein +1006.6%
Contains more FatsFats +1019.7%

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% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains less Sat. FatSaturated fat -96%
Contains more Mono. FatMonounsaturated fat +5302%
Contains more Poly. FatPolyunsaturated fat +564.3%

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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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.