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.
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 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.
| 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 CholineCholine | +50% |
| Contains more Vitamin B1Vitamin B1 | +18.2% |
| Contains more Vitamin B3Vitamin B3 | +322% |
| Contains more Vitamin B6Vitamin B6 | +84.9% |
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% |
| Zinc | 0.47mg | 1.34mg | 8% |
| Potassium | 369mg | 101mg | 8% |
| Vitamin B5 | 0.437mg | 0.154mg | 6% |
| Vitamin B3 | 0.305mg | 1.287mg | 6% |
| Carbs | 3.65g | 21.34g | 6% |
| Copper | 0.076mg | 0.121mg | 5% |
| Vitamin B6 | 0.073mg | 0.135mg | 5% |
| Magnesium | 47mg | 32mg | 4% |
| Phosphorus | 52mg | 82mg | 4% |
| Calories | 25kcal | 101kcal | 4% |
| Protein | 2.58g | 3.99g | 3% |
| Manganese | 0.321mg | 0.282mg | 2% |
| Choline | 15.3mg | 10.2mg | 1% |
| Polyunsaturated fat | 0.319g | 0.213g | 1% |
| Vitamin B1 | 0.044mg | 0.052mg | 1% |
| Selenium | 0.3µg | 0.8µg | 1% |
| Vitamin E | 0.43mg | 0.24mg | 1% |
| Sodium | 27mg | 3mg | 1% |
| Fiber | 1.6g | 1.8g | 1% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +94.1% |
| Contains more WaterWater | +24% |
| Contains more OtherOther | +250% |
| Contains more ProteinProtein | +54.7% |
| Contains more CarbsCarbs | +484.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +49.8% |
| Contains less Sat. FatSaturated fat | -43% |
~equal in
Monounsaturated fat
~0.05g
