Arugula vs. Wild rice — In-Depth Nutrition Comparison

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How are arugula and wild rice different?

Arugula has more vitamin K, vitamin A, folate, vitamin C, calcium, iron, potassium, and vitamin B5; however, wild rice is richer in zinc and vitamin B3.
Arugula covers your daily need for vitamin K, 90% more than wild rice.
Wild rice has a higher glycemic index. The glycemic index of wild rice is 57, while the glycemic index of arugula is 32.

Arugula, raw and Wild rice, 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

Wild rice

Contains more MagnesiumMagnesium	+46.9%
Contains more CalciumCalcium	+5233.3%
Contains more PotassiumPotassium	+265.3%
Contains more IronIron	+143.3%
Contains more ManganeseManganese	+13.8%

Contains more CopperCopper	+59.2%
Contains more ZincZinc	+185.1%
Contains more PhosphorusPhosphorus	+57.7%
Contains less SodiumSodium	-88.9%
Contains more SeleniumSelenium	+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

Wild rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+79.2%
Contains more Vitamin B5Vitamin B5	+183.8%
Contains more Vitamin KVitamin K	+21620%
Contains more FolateFolate	+273.1%

Contains more Vitamin B1Vitamin B1	+18.2%
Contains more Vitamin B3Vitamin B3	+322%
Contains more Vitamin B6Vitamin B6	+84.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.087mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	108.6µg	0.5µg	90%
Folate	97µg	26µg	18%
Vitamin C	15mg	0mg	17%
Calcium	160mg	3mg	16%
Vitamin A	119µg	0µg	13%
Iron	1.46mg	0.6mg	11%
Potassium	369mg	101mg	8%
Zinc	0.47mg	1.34mg	8%
Carbs	3.65g	21.34g	6%
Vitamin B3	0.305mg	1.287mg	6%
Vitamin B5	0.437mg	0.154mg	6%
Copper	0.076mg	0.121mg	5%
Vitamin B6	0.073mg	0.135mg	5%
Calories	25kcal	101kcal	4%
Magnesium	47mg	32mg	4%
Phosphorus	52mg	82mg	4%
Protein	2.58g	3.99g	3%
Manganese	0.321mg	0.282mg	2%
Fiber	1.6g	1.8g	1%
Sodium	27mg	3mg	1%
Vitamin E	0.43mg	0.24mg	1%
Selenium	0.3µg	0.8µg	1%
Vitamin B1	0.044mg	0.052mg	1%
Choline	15.3mg	10.2mg	1%
Polyunsaturated fat	0.319g	0.213g	1%
Protein per 100 calories	10g	4g	N/A
Calories per 10 g protein	97kcal	253kcal	N/A
Weight per 100 calories	400g	99g	N/A
Fats	0.66g	0.34g	0%
Net carbs	2.05g	19.54g	N/A
Sugar	2.05g	0.73g	N/A
Vitamin B2	0.086mg	0.087mg	0%
Saturated fat	0.086g	0.049g	0%
Monounsaturated fat	0.049g	0.05g	0%
Tryptophan		0.049mg	0%
Threonine		0.127mg	0%
Isoleucine		0.167mg	0%
Leucine		0.276mg	0%
Lysine		0.17mg	0%
Methionine		0.119mg	0%
Phenylalanine		0.195mg	0%
Valine		0.232mg	0%
Histidine		0.104mg	0%
Fructose		0.2g	0%