Arugula vs. Yogurt — In-Depth Nutrition Comparison
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A recap on differences between arugula and yogurt
- Arugula is higher in vitamin K, vitamin A, folate, iron, vitamin C, and manganese, yet yogurt is higher in vitamin B12, selenium, vitamin B2, and phosphorus.
- Arugula covers your daily vitamin K needs 91% more than yogurt.
- The glycemic index of yogurt is lower.
Food varieties used in this article are Arugula, raw and Yogurt, Greek, plain, nonfat.
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 | +327.3% |
| Contains more CalciumCalcium | +45.5% |
| Contains more PotassiumPotassium | +161.7% |
| Contains more IronIron | +1985.7% |
| Contains more CopperCopper | +347.1% |
| Contains less SodiumSodium | -25% |
| Contains more ManganeseManganese | +3466.7% |
| Contains more ZincZinc | +10.6% |
| Contains more PhosphorusPhosphorus | +159.6% |
| Contains more SeleniumSelenium | +3133.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +11800% |
| Contains more Vitamin EVitamin E | +4200% |
| Contains more Vitamin B1Vitamin B1 | +91.3% |
| Contains more Vitamin B3Vitamin B3 | +46.6% |
| Contains more Vitamin B5Vitamin B5 | +32% |
| Contains more Vitamin B6Vitamin B6 | +15.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1285.7% |
| Contains more Vitamin B2Vitamin B2 | +223.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 108.6µg | 0µg | 91% |
| Vitamin B12 | 0µg | 0.75µg | 31% |
| Folate | 97µg | 7µg | 23% |
| Iron | 1.46mg | 0.07mg | 17% |
| Selenium | 0.3µg | 9.7µg | 17% |
| Vitamin C | 15mg | 0mg | 17% |
| Protein | 2.58g | 10.19g | 15% |
| Vitamin B2 | 0.086mg | 0.278mg | 15% |
| Manganese | 0.321mg | 0.009mg | 14% |
| Vitamin A | 119µg | 1µg | 13% |
| Phosphorus | 52mg | 135mg | 12% |
| Magnesium | 47mg | 11mg | 9% |
| Potassium | 369mg | 141mg | 7% |
| Copper | 0.076mg | 0.017mg | 7% |
| Fiber | 1.6g | 0g | 6% |
| Calcium | 160mg | 110mg | 5% |
| Vitamin E | 0.43mg | 0.01mg | 3% |
| Vitamin B5 | 0.437mg | 0.331mg | 2% |
| Vitamin B1 | 0.044mg | 0.023mg | 2% |
| Polyunsaturated fat | 0.319g | 0.012g | 2% |
| Calories | 25kcal | 59kcal | 2% |
| Cholesterol | 0mg | 5mg | 2% |
| Vitamin B3 | 0.305mg | 0.208mg | 1% |
| Vitamin B6 | 0.073mg | 0.063mg | 1% |
| Fats | 0.66g | 0.39g | 0% |
| Carbs | 3.65g | 3.6g | 0% |
| Net carbs | 2.05g | 3.6g | N/A |
| Sugar | 2.05g | 3.24g | N/A |
| Zinc | 0.47mg | 0.52mg | 0% |
| Sodium | 27mg | 36mg | 0% |
| Trans fat | 0g | 0.006g | N/A |
| Choline | 15.3mg | 15.1mg | 0% |
| Saturated fat | 0.086g | 0.117g | 0% |
| Monounsaturated fat | 0.049g | 0.053g | 0% |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +69.2% |
| Contains more OtherOther | +94.4% |
| Contains more ProteinProtein | +295% |
~equal in
Carbs
~3.6g
~equal in
Water
~85.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -26.5% |
| Contains more Poly. FatPolyunsaturated fat | +2558.3% |
~equal in
Monounsaturated fat
~0.053g
