Arugula vs. Wasabi — In-Depth Nutrition Comparison
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How are arugula and wasabi different?
- Arugula is higher in vitamin A, folate, and iron; however, wasabi is richer in vitamin C, fiber, vitamin B6, zinc, copper, vitamin B1, and potassium.
- Daily need coverage for vitamin A for arugula is 47% higher.
- Arugula contains 5 times more folate than wasabi. While arugula contains 97µg of folate, wasabi contains only 18µg.
Arugula, raw and Wasabi, root, raw are the varieties used in this article.
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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 CalciumCalcium | +25% |
| Contains more IronIron | +41.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +46.8% |
| Contains more PotassiumPotassium | +53.9% |
| Contains more CopperCopper | +103.9% |
| Contains more ZincZinc | +244.7% |
| Contains more PhosphorusPhosphorus | +53.8% |
| Contains less SodiumSodium | -37% |
| Contains more ManganeseManganese | +21.8% |
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 AVitamin A | +5850% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +115.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +438.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +179.3% |
| Contains more Vitamin B1Vitamin B1 | +197.7% |
| Contains more Vitamin B2Vitamin B2 | +32.6% |
| Contains more Vitamin B3Vitamin B3 | +143.6% |
| Contains more Vitamin B6Vitamin B6 | +275.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +32.7% |
| Contains more ProteinProtein | +86% |
| Contains more CarbsCarbs | +544.9% |
| Contains more OtherOther | +37.1% |
~equal in
Fats
~0.63g
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 Sugar |
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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 Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 108.6µg | 91% | |
| Vitamin C | 15mg | 41.9mg | 30% |
| Fiber | 1.6g | 7.8g | 25% |
| Folate | 97µg | 18µg | 20% |
| Vitamin B6 | 0.073mg | 0.274mg | 15% |
| Vitamin A | 119µg | 2µg | 13% |
| Zinc | 0.47mg | 1.62mg | 10% |
| Copper | 0.076mg | 0.155mg | 9% |
| Vitamin B1 | 0.044mg | 0.131mg | 7% |
| Carbs | 3.65g | 23.54g | 7% |
| Potassium | 369mg | 568mg | 6% |
| Vitamin B5 | 0.437mg | 0.203mg | 5% |
| Iron | 1.46mg | 1.03mg | 5% |
| Magnesium | 47mg | 69mg | 5% |
| Phosphorus | 52mg | 80mg | 4% |
| Protein | 2.58g | 4.8g | 4% |
| Calories | 25kcal | 109kcal | 4% |
| Vitamin B3 | 0.305mg | 0.743mg | 3% |
| Calcium | 160mg | 128mg | 3% |
| Vitamin E | 0.43mg | 3% | |
| Manganese | 0.321mg | 0.391mg | 3% |
| Choline | 15.3mg | 3% | |
| Polyunsaturated fat | 0.319g | 2% | |
| Vitamin B2 | 0.086mg | 0.114mg | 2% |
| Selenium | 0.3µg | 1% | |
| Fats | 0.66g | 0.63g | 0% |
| Net carbs | 2.05g | 15.74g | N/A |
| Sugar | 2.05g | N/A | |
| Sodium | 27mg | 17mg | 0% |
| Saturated fat | 0.086g | 0% | |
| Monounsaturated fat | 0.049g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
41%
23%
Minerals Daily Need Coverage Score
28%
36%
Comparison summary
Which food is lower in Sugar?
Wasabi is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Wasabi contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Wasabi is lower in Saturated fat (difference - 0.086g)
Which food is lower in glycemic index?
Arugula is lower in glycemic index (difference - 9)
Which food is cheaper?
Arugula is cheaper (difference - $1.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.