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  6. Arugula vs. Wild rice

Arugula vs. Wild rice — In-Depth Nutrition Comparison

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How are Arugula and Wild rice different?

  • Arugula has more Vitamin K, Folate, Vitamin C, Calcium, Vitamin A RAE, Iron, Potassium, and Vitamin B5, however, Wild rice is richer in Zinc, and Vitamin B3.
  • Arugula covers your daily need of Vitamin K 90% more than Wild rice.

Arugula, raw and Wild rice, cooked types were used in this article.

Infographic

Arugula vs Wild rice 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.
Arugula
Arugula
5
:
5
Wild rice
Wild rice
Contains more Calcium +5233.3%
Contains more Iron +143.3%
Contains more Magnesium +46.9%
Contains more Potassium +265.3%
Contains more Manganese +13.8%
Contains more Phosphorus +57.7%
Contains less Sodium -88.9%
Contains more Zinc +185.1%
Contains more Copper +59.2%
Contains more Selenium +166.7%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +5233.3%
Contains more Iron +143.3%
Contains more Magnesium +46.9%
Contains more Potassium +265.3%
Contains more Manganese +13.8%
Contains more Phosphorus +57.7%
Contains less Sodium -88.9%
Contains more Zinc +185.1%
Contains more Copper +59.2%
Contains more Selenium +166.7%

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
Arugula
6
:
4
Wild rice
Wild rice
Contains more Vitamin A +79000%
Contains more Vitamin E +79.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +183.8%
Contains more Folate +273.1%
Contains more Vitamin K +21620%
Contains more Vitamin B1 +18.2%
Contains more Vitamin B3 +322%
Contains more Vitamin B6 +84.9%
Equal in Vitamin B2 - 0.087
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +79000%
Contains more Vitamin E +79.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +183.8%
Contains more Folate +273.1%
Contains more Vitamin K +21620%
Contains more Vitamin B1 +18.2%
Contains more Vitamin B3 +322%
Contains more Vitamin B6 +84.9%
Equal in Vitamin B2 - 0.087

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arugula
Arugula
3
:
2
Wild rice
Wild rice
Contains more Fats +94.1%
Contains more Water +24%
Contains more Other +250%
Contains more Protein +54.7%
Contains more Carbs +484.7%
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Fats +94.1%
Contains more Water +24%
Contains more Other +250%
Contains more Protein +54.7%
Contains more Carbs +484.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arugula
Arugula
1
:
2
Wild rice
Wild rice
Contains more Polyunsaturated fat +49.8%
Contains less Saturated Fat -43%
Equal in Monounsaturated Fat - 0.05
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Polyunsaturated fat +49.8%
Contains less Saturated Fat -43%
Equal in Monounsaturated Fat - 0.05

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arugula Wild rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Arugula Wild rice Opinion
Net carbs 2.05g 19.54g Wild rice
Protein 2.58g 3.99g Wild rice
Fats 0.66g 0.34g Arugula
Carbs 3.65g 21.34g Wild rice
Calories 25kcal 101kcal Wild rice
Fructose 0.2g Wild rice
Sugar 2.05g 0.73g Wild rice
Fiber 1.6g 1.8g Wild rice
Calcium 160mg 3mg Arugula
Iron 1.46mg 0.6mg Arugula
Magnesium 47mg 32mg Arugula
Phosphorus 52mg 82mg Wild rice
Potassium 369mg 101mg Arugula
Sodium 27mg 3mg Wild rice
Zinc 0.47mg 1.34mg Wild rice
Copper 0.076mg 0.121mg Wild rice
Manganese 0.321mg 0.282mg Arugula
Selenium 0.3µg 0.8µg Wild rice
Vitamin A 2373IU 3IU Arugula
Vitamin A RAE 119µg 0µg Arugula
Vitamin E 0.43mg 0.24mg Arugula
Vitamin C 15mg 0mg Arugula
Vitamin B1 0.044mg 0.052mg Wild rice
Vitamin B2 0.086mg 0.087mg Wild rice
Vitamin B3 0.305mg 1.287mg Wild rice
Vitamin B5 0.437mg 0.154mg Arugula
Vitamin B6 0.073mg 0.135mg Wild rice
Folate 97µg 26µg Arugula
Vitamin K 108.6µg 0.5µg Arugula
Tryptophan 0.049mg Wild rice
Threonine 0.127mg Wild rice
Isoleucine 0.167mg Wild rice
Leucine 0.276mg Wild rice
Lysine 0.17mg Wild rice
Methionine 0.119mg Wild rice
Phenylalanine 0.195mg Wild rice
Valine 0.232mg Wild rice
Histidine 0.104mg Wild rice
Saturated Fat 0.086g 0.049g Wild rice
Monounsaturated Fat 0.049g 0.05g Wild rice
Polyunsaturated fat 0.319g 0.213g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Wild rice
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
52%
Arugula
10%
Wild rice
Minerals Daily Need Coverage Score
28%
Arugula
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.037g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 25)
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.

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.