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  6. Arugula vs. Wild rice raw

Arugula vs. Wild rice raw — In-Depth Nutrition Comparison

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What are the differences between arugula and wild rice raw?

  • Arugula is higher in vitamin K and vitamin A; however, wild rice raw is richer in phosphorus, zinc, copper, manganese, vitamin B3, magnesium, vitamin B6, and fiber.
  • Arugula's daily need coverage for vitamin K is 89% more.
  • Wild rice raw contains 125 times less vitamin A than arugula. Arugula contains 2373IU of vitamin A, while wild rice raw contains 19IU.
  • Arugula has a lower glycemic index (32) than wild rice raw (57).

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

Infographic

Arugula vs Wild rice raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +661.9%
Contains more MagnesiumMagnesium +276.6%
Contains more PotassiumPotassium +15.7%
Contains more IronIron +34.2%
Contains more CopperCopper +589.5%
Contains more ZincZinc +1168.1%
Contains more PhosphorusPhosphorus +732.7%
Contains less SodiumSodium -74.1%
Contains more ManganeseManganese +314%
Contains more SeleniumSelenium +833.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +11800%
Contains more Vitamin KVitamin K +5615.8%
Contains more Vitamin EVitamin E +90.7%
Contains more Vitamin B1Vitamin B1 +161.4%
Contains more Vitamin B2Vitamin B2 +204.7%
Contains more Vitamin B3Vitamin B3 +2107.5%
Contains more Vitamin B5Vitamin B5 +145.8%
Contains more Vitamin B6Vitamin B6 +435.6%
Contains more CholineCholine +128.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~95µg

All nutrients comparison - raw data values

Nutrient Arugula Wild rice raw DV% diff.
Vitamin K 108.6µg 1.9µg 89%
Phosphorus 52mg 433mg 54%
Copper 0.076mg 0.524mg 50%
Zinc 0.47mg 5.96mg 50%
Manganese 0.321mg 1.329mg 44%
Vitamin B3 0.305mg 6.733mg 40%
Magnesium 47mg 177mg 31%
Protein 2.58g 14.73g 24%
Vitamin B6 0.073mg 0.391mg 24%
Carbs 3.65g 74.9g 24%
Fiber 1.6g 6.2g 18%
Calories 25kcal 357kcal 17%
Vitamin C 15mg 0mg 17%
Calcium 160mg 21mg 14%
Vitamin B2 0.086mg 0.262mg 14%
Vitamin B5 0.437mg 1.074mg 13%
Vitamin A 119µg 1µg 13%
Vitamin B1 0.044mg 0.115mg 6%
Iron 1.46mg 1.96mg 6%
Selenium 0.3µg 2.8µg 5%
Choline 15.3mg 35mg 4%
Vitamin E 0.43mg 0.82mg 3%
Polyunsaturated fat 0.319g 0.676g 2%
Potassium 369mg 427mg 2%
Sodium 27mg 7mg 1%
Fats 0.66g 1.08g 1%
Folate 97µg 95µg 1%
Net carbs 2.05g 68.7g N/A
Sugar 2.05g 2.5g N/A
Saturated fat 0.086g 0.156g 0%
Monounsaturated fat 0.049g 0.159g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +1081.8%
Contains more ProteinProtein +470.9%
Contains more FatsFats +63.6%
Contains more CarbsCarbs +1952.1%
~equal in Other ~1.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -44.9%
Contains more Mono. FatMonounsaturated fat +224.5%
Contains more Poly. FatPolyunsaturated fat +111.9%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.