Arugula vs. Yam — In-Depth Nutrition Comparison
Compare
Significant differences between arugula and yam
- Arugula has more vitamin K, vitamin A, folate, calcium, iron, and magnesium; however, yam is richer in vitamin B6, potassium, copper, and fiber.
- Arugula covers your daily vitamin K needs 89% more than yam.
- Yam has 17 times less vitamin A than arugula. Arugula has 2373IU of vitamin A, while yam has 138IU.
- Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of arugula is 32.
Specific food types used in this comparison are Arugula, raw and Yam, 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.
| Contains more MagnesiumMagnesium | +123.8% |
| Contains more CalciumCalcium | +841.2% |
| Contains more IronIron | +170.4% |
| Contains more ZincZinc | +95.8% |
| Contains more PotassiumPotassium | +121.1% |
| Contains more CopperCopper | +134.2% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +23.7% |
| Contains more SeleniumSelenium | +133.3% |
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.
| Contains more Vitamin AVitamin A | +1600% |
| Contains more Vitamin EVitamin E | +22.9% |
| Contains more Vitamin B2Vitamin B2 | +168.8% |
| Contains more Vitamin B5Vitamin B5 | +39.2% |
| Contains more Vitamin KVitamin K | +4621.7% |
| Contains more FolateFolate | +321.7% |
| Contains more Vitamin CVitamin C | +14% |
| Contains more Vitamin B1Vitamin B1 | +154.5% |
| Contains more Vitamin B3Vitamin B3 | +81% |
| Contains more Vitamin B6Vitamin B6 | +301.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 108.6µg | 2.3µg | 89% |
| Folate | 97µg | 23µg | 19% |
| Vitamin B6 | 0.073mg | 0.293mg | 17% |
| Calcium | 160mg | 17mg | 14% |
| Potassium | 369mg | 816mg | 13% |
| Iron | 1.46mg | 0.54mg | 12% |
| Vitamin A | 119µg | 7µg | 12% |
| Copper | 0.076mg | 0.178mg | 11% |
| Fiber | 1.6g | 4.1g | 10% |
| Carbs | 3.65g | 27.88g | 8% |
| Vitamin B1 | 0.044mg | 0.112mg | 6% |
| Magnesium | 47mg | 21mg | 6% |
| Calories | 25kcal | 118kcal | 5% |
| Vitamin B2 | 0.086mg | 0.032mg | 4% |
| Manganese | 0.321mg | 0.397mg | 3% |
| Zinc | 0.47mg | 0.24mg | 2% |
| Polyunsaturated fat | 0.319g | 0.076g | 2% |
| Vitamin C | 15mg | 17.1mg | 2% |
| Vitamin B5 | 0.437mg | 0.314mg | 2% |
| Vitamin B3 | 0.305mg | 0.552mg | 2% |
| Protein | 2.58g | 1.53g | 2% |
| Fats | 0.66g | 0.17g | 1% |
| Selenium | 0.3µg | 0.7µg | 1% |
| Vitamin E | 0.43mg | 0.35mg | 1% |
| Sodium | 27mg | 9mg | 1% |
| Net carbs | 2.05g | 23.78g | N/A |
| Sugar | 2.05g | 0.5g | N/A |
| Phosphorus | 52mg | 55mg | 0% |
| Choline | 15.3mg | 16.5mg | 0% |
| Saturated fat | 0.086g | 0.037g | 0% |
| Monounsaturated fat | 0.049g | 0.006g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +68.6% |
| Contains more FatsFats | +288.2% |
| Contains more WaterWater | +31.8% |
| Contains more OtherOther | +70.7% |
| Contains more CarbsCarbs | +663.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +716.7% |
| Contains more Poly. FatPolyunsaturated fat | +319.7% |
| Contains less Sat. FatSaturated fat | -57% |