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Arugula vs Vegetable - In-Depth Nutrition Comparison

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Summary of differences between Arugula and Vegetable

  • Arugula has more Vitamin K, Folate, Calcium, Vitamin C, Iron, Magnesium, Potassium, and Vitamin B5, however Vegetable is higher in Fiber, and Vitamin A.
  • Arugula covers your daily need of Vitamin K 71% more than Vegetable.
  • Arugula has 6 times more Calcium than Vegetable. While Arugula has 160mg of Calcium, Vegetable has only 25mg.

These are the specific foods used in this comparison Arugula, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Arugula vs Vegetable 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +78%
Contains more Calcium +540%
Contains more Potassium +118.3%
Contains more Magnesium +113.6%
Contains less Sodium -22.9%
Equal in Copper - 0.083
Equal in Zinc - 0.49
Equal in Phosphorus - 51
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 48% 33% 34% 26% 13% 23% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 8% 15% 16% 28% 14% 22% 5%
Contains more Iron +78%
Contains more Calcium +540%
Contains more Potassium +118.3%
Contains more Magnesium +113.6%
Contains less Sodium -22.9%
Equal in Copper - 0.083
Equal in Zinc - 0.49
Equal in Phosphorus - 51

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +368.8%
Contains more Vitamin E +13.2%
Contains more Vitamin B5 +189.4%
Contains more Vitamin K +362.1%
Contains more Folate +410.5%
Contains more Vitamin A +80.2%
Contains more Vitamin B1 +61.4%
Contains more Vitamin B2 +39.5%
Contains more Vitamin B3 +179%
Equal in Vitamin B6 - 0.074
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 50% 143% 9% 0% 11% 20% 6% 27% 17% 0% 272% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 257% 8% 0% 18% 28% 16% 10% 18% 0% 59% 15%
Contains more Vitamin C +368.8%
Contains more Vitamin E +13.2%
Contains more Vitamin B5 +189.4%
Contains more Vitamin K +362.1%
Contains more Folate +410.5%
Contains more Vitamin A +80.2%
Contains more Vitamin B1 +61.4%
Contains more Vitamin B2 +39.5%
Contains more Vitamin B3 +179%
Equal in Vitamin B6 - 0.074

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
52
Arugula
36
Vegetable
Mineral Summary Score
29
Arugula
17
Vegetable

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
15%
Arugula
17%
Vegetable
Carbohydrates
4%
Arugula
13%
Vegetable
Fats
3%
Arugula
1%
Vegetable

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Arugula Vegetable
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Vegetable
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.055g)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 13)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $0.1)
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.

All nutrients comparison - raw data values

Nutrient Arugula Vegetable Opinion
Calories 25 65 Vegetable
Protein 2.58 2.86 Vegetable
Fats 0.66 0.15 Arugula
Vitamin C 15 3.2 Arugula
Carbs 3.65 13.09 Vegetable
Cholesterol 0 0
Vitamin D 0 0
Iron 1.46 0.82 Arugula
Calcium 160 25 Arugula
Potassium 369 169 Arugula
Magnesium 47 22 Arugula
Sugar 2.05 3.12 Arugula
Fiber 1.6 4.4 Vegetable
Copper 0.076 0.083 Vegetable
Zinc 0.47 0.49 Vegetable
Starch
Phosphorus 52 51 Arugula
Sodium 27 35 Arugula
Vitamin A 2373 4277 Vegetable
Vitamin E 0.43 0.38 Arugula
Vitamin D 0 0
Vitamin B1 0.044 0.071 Vegetable
Vitamin B2 0.086 0.12 Vegetable
Vitamin B3 0.305 0.851 Vegetable
Vitamin B5 0.437 0.151 Arugula
Vitamin B6 0.073 0.074 Vegetable
Vitamin B12 0 0
Vitamin K 108.6 23.5 Arugula
Folate 97 19 Arugula
Trans Fat 0 0
Saturated Fat 0.086 0.031 Vegetable
Monounsaturated Fat 0.049 0.01 Arugula
Polyunsaturated fat 0.319 0.072 Arugula
Tryptophan 0.029 Vegetable
Threonine 0.115 Vegetable
Isoleucine 0.139 Vegetable
Leucine 0.19 Vegetable
Lysine 0.17 Vegetable
Methionine 0.034 Vegetable
Phenylalanine 0.12 Vegetable
Valine 0.149 Vegetable
Histidine 0.073 Vegetable
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients
  2. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.