Arugula vs. Wheat — In-Depth Nutrition Comparison

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How are arugula and wheat different?

Arugula has more vitamin A, folate, and calcium; however, wheat is richer in selenium, manganese, copper, phosphorus, vitamin B3, zinc, and fiber.
Wheat covers your daily need for selenium, 57% more than arugula.
Arugula has 593 times more vitamin A than wheat. Arugula has 2373 IU of vitamin A, while wheat has 4 IU.
Wheat has a higher glycemic index. The glycemic index of wheat is 50, while the glycemic index of arugula is 32.

Arugula, raw and Wheat, KAMUT khorasan, cooked types were 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.

Arugula

Wheat

Contains more CalciumCalcium	+1677.8%
Contains more PotassiumPotassium	+125%

Contains more IronIron	+20.5%
Contains more CopperCopper	+172.4%
Contains more ZincZinc	+291.5%
Contains more PhosphorusPhosphorus	+182.7%
Contains less SodiumSodium	-70.4%
Contains more ManganeseManganese	+220.9%
Contains more SeleniumSelenium	+10533.3%

~equal in Magnesium ~48mg

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.

Arugula

Wheat

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+79.2%
Contains more Vitamin B2Vitamin B2	+186.7%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+781.8%

Contains more Vitamin B1Vitamin B1	+115.9%
Contains more Vitamin B3Vitamin B3	+655.7%

~equal in Vitamin D ~µg

~equal in Vitamin B6 ~0.07mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	108.6µg		91%
Selenium	0.3µg	31.9µg	57%
Manganese	0.321mg	1.03mg	31%
Folate	97µg	11µg	22%
Vitamin C	15mg		17%
Calcium	160mg	9mg	15%
Copper	0.076mg	0.207mg	15%
Phosphorus	52mg	147mg	14%
Vitamin A	119µg		13%
Vitamin B3	0.305mg	2.305mg	13%
Zinc	0.47mg	1.84mg	12%
Fiber	1.6g	4.3g	11%
Vitamin B5	0.437mg		9%
Carbs	3.65g	27.6g	8%
Protein	2.58g	5.71g	6%
Potassium	369mg	164mg	6%
Calories	25kcal	132kcal	5%
Iron	1.46mg	1.76mg	4%
Vitamin B1	0.044mg	0.095mg	4%
Vitamin B2	0.086mg	0.03mg	4%
Choline	15.3mg		3%
Sodium	27mg	8mg	1%
Vitamin E	0.43mg	0.24mg	1%
Polyunsaturated fat	0.319g	0.243g	1%
Protein per 100 calories	10g	4.3g	N/A
Calories per 10 g protein	97kcal	231kcal	N/A
Weight per 100 calories	400g	76g	N/A
Fats	0.66g	0.83g	0%
Net carbs	2.05g	23.3g	N/A
Magnesium	47mg	48mg	0%
Sugar	2.05g	3.07g	N/A
Vitamin B6	0.073mg	0.07mg	0%
Trans fat	0g	0.002g	N/A
Saturated fat	0.086g	0.077g	0%
Monounsaturated fat	0.049g	0.084g	0%
Tryptophan		0.051mg	0%
Threonine		0.172mg	0%
Isoleucine		0.22mg	0%
Leucine		0.432mg	0%
Lysine		0.161mg	0%
Methionine		0.097mg	0%
Phenylalanine		0.3mg	0%
Valine		0.267mg	0%
Histidine		0.147mg	0%