Arugula vs. Wheat — In-Depth Nutrition Comparison
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How are arugula and wheat different?
- Arugula has more folate, calcium, and potassium; 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 18 times more calcium than wheat. Arugula has 160mg of calcium, while wheat has 9mg.
- 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.
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 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% |
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 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 CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +115.9% |
| Contains more Vitamin B3Vitamin B3 | +655.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +40.7% |
| Contains more OtherOther | +105.9% |
| Contains more ProteinProtein | +121.3% |
| Contains more FatsFats | +25.8% |
| Contains more CarbsCarbs | +656.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +31.3% |
| Contains less Sat. FatSaturated fat | -10.5% |
| Contains more Mono. FatMonounsaturated fat | +71.4% |
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 Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Potassium | 369mg | 164mg | 6% |
| Protein | 2.58g | 5.71g | 6% |
| Calories | 25kcal | 132kcal | 5% |
| Vitamin B2 | 0.086mg | 0.03mg | 4% |
| Vitamin B1 | 0.044mg | 0.095mg | 4% |
| Iron | 1.46mg | 1.76mg | 4% |
| Choline | 15.3mg | 3% | |
| Vitamin E | 0.43mg | 0.24mg | 1% |
| Polyunsaturated fat | 0.319g | 0.243g | 1% |
| Sodium | 27mg | 8mg | 1% |
| 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% |
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%
8%
Minerals Daily Need Coverage Score
28%
61%
Comparison summary
Which food contains less Sodium?
Wheat contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Wheat is lower in Saturated fat (difference - 0.009g)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Arugula is lower in Sugar (difference - 1.02g)
Which food is lower in glycemic index?
Arugula is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($0.4)