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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 of Selenium 57% more than Arugula.
  • Arugula has 18 times more Calcium than Wheat. Arugula has 160mg of Calcium, while Wheat has 9mg.

Arugula, raw and Wheat, KAMUT khorasan, cooked types were used in this article.

Infographic

Arugula vs Wheat 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.
:
8
Wheat
Contains more Calcium +1677.8%
Contains more Potassium +125%
Contains more Iron +20.5%
Contains more Phosphorus +182.7%
Contains less Sodium -70.4%
Contains more Zinc +291.5%
Contains more Copper +172.4%
Contains more Manganese +220.9%
Contains more Selenium +10533.3%
Equal in Magnesium - 48
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +1677.8%
Contains more Potassium +125%
Contains more Iron +20.5%
Contains more Phosphorus +182.7%
Contains less Sodium -70.4%
Contains more Zinc +291.5%
Contains more Copper +172.4%
Contains more Manganese +220.9%
Contains more Selenium +10533.3%
Equal in Magnesium - 48

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
10
:
2
Wheat
Contains more Vitamin A +59225%
Contains more Vitamin E +79.2%
Contains more Vitamin B2 +186.7%
Contains more Folate +781.8%
Contains more Vitamin B1 +115.9%
Contains more Vitamin B3 +655.7%
Equal in Vitamin B6 - 0.07
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 9% 272%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0% 0%
Contains more Vitamin A +59225%
Contains more Vitamin E +79.2%
Contains more Vitamin B2 +186.7%
Contains more Folate +781.8%
Contains more Vitamin B1 +115.9%
Contains more Vitamin B3 +655.7%
Equal in Vitamin B6 - 0.07

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Wheat
Contains more Water +40.7%
Contains more Other +105.9%
Contains more Protein +121.3%
Contains more Fats +25.8%
Contains more Carbs +656.2%
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Water +40.7%
Contains more Other +105.9%
Contains more Protein +121.3%
Contains more Fats +25.8%
Contains more Carbs +656.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Wheat
Contains more Polyunsaturated fat +31.3%
Contains less Saturated Fat -10.5%
Contains more Monounsaturated Fat +71.4%
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Polyunsaturated fat +31.3%
Contains less Saturated Fat -10.5%
Contains more Monounsaturated 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.
Arugula Wheat
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Arugula Wheat Opinion
Net carbs 2.05g 23.3g Wheat
Protein 2.58g 5.71g Wheat
Fats 0.66g 0.83g Wheat
Carbs 3.65g 27.6g Wheat
Calories 25kcal 132kcal Wheat
Sugar 2.05g 3.07g Arugula
Fiber 1.6g 4.3g Wheat
Calcium 160mg 9mg Arugula
Iron 1.46mg 1.76mg Wheat
Magnesium 47mg 48mg Wheat
Phosphorus 52mg 147mg Wheat
Potassium 369mg 164mg Arugula
Sodium 27mg 8mg Wheat
Zinc 0.47mg 1.84mg Wheat
Copper 0.076mg 0.207mg Wheat
Manganese 0.321mg 1.03mg Wheat
Selenium 0.3µg 31.9µg Wheat
Vitamin A 2373IU 4IU Arugula
Vitamin A RAE 119µg Arugula
Vitamin E 0.43mg 0.24mg Arugula
Vitamin C 15mg Arugula
Vitamin B1 0.044mg 0.095mg Wheat
Vitamin B2 0.086mg 0.03mg Arugula
Vitamin B3 0.305mg 2.305mg Wheat
Vitamin B5 0.437mg Arugula
Vitamin B6 0.073mg 0.07mg Arugula
Folate 97µg 11µg Arugula
Choline 15.3mg Arugula
Vitamin K 108.6µg Arugula
Tryptophan 0.051mg Wheat
Threonine 0.172mg Wheat
Isoleucine 0.22mg Wheat
Leucine 0.432mg Wheat
Lysine 0.161mg Wheat
Methionine 0.097mg Wheat
Phenylalanine 0.3mg Wheat
Valine 0.267mg Wheat
Histidine 0.147mg Wheat
Trans Fat 0g 0.002g Arugula
Saturated Fat 0.086g 0.077g Wheat
Monounsaturated Fat 0.049g 0.084g Wheat
Polyunsaturated fat 0.319g 0.243g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
49%
Arugula
8%
Wheat
Minerals Daily Need Coverage Score
28%
Arugula
61%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.009g)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 1.02g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.