Broccoli vs. Arugula — In-Depth Nutrition Comparison
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How are Broccoli and Arugula different?
- Broccoli is higher in Vitamin C, and Vitamin B6, however, Arugula is richer in Calcium, Vitamin A RAE, Iron, Folate, Magnesium, and Vitamin K.
- Daily need coverage for Vitamin C from Broccoli is 82% higher.
- Broccoli contains 2 times more Vitamin B6 than Arugula. While Broccoli contains 0.175mg of Vitamin B6, Arugula contains only 0.073mg.
Broccoli, raw and Arugula, raw are the varieties 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.
| Contains more PhosphorusPhosphorus | +26.9% |
| Contains more SeleniumSelenium | +733.3% |
| Contains more MagnesiumMagnesium | +123.8% |
| Contains more CalciumCalcium | +240.4% |
| Contains more PotassiumPotassium | +16.8% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +55.1% |
| Contains more ZincZinc | +14.6% |
| Contains less SodiumSodium | -18.2% |
| Contains more ManganeseManganese | +52.9% |
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 | +494.7% |
| Contains more Vitamin E Vitamin E | +81.4% |
| Contains more Vitamin B1Vitamin B1 | +61.4% |
| Contains more Vitamin B2Vitamin B2 | +36% |
| Contains more Vitamin B3Vitamin B3 | +109.5% |
| Contains more Vitamin B5Vitamin B5 | +31.1% |
| Contains more Vitamin B6Vitamin B6 | +139.7% |
| Contains more CholineCholine | +22.2% |
| Contains more Vitamin AVitamin A | +280.9% |
| Contains more FolateFolate | +54% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +81.9% |
| Contains more FatsFats | +78.4% |
| Contains more OtherOther | +60.9% |
~equal in
Protein
~2.58g
~equal in
Water
~91.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -54.7% |
| Contains more Mono. FatMonounsaturated Fat | +345.5% |
| Contains more Poly. FatPolyunsaturated fat | +739.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 34kcal | 25kcal |
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| Protein | 2.82g | 2.58g |
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| Fats | 0.37g | 0.66g |
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| Vitamin C | 89.2mg | 15mg |
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| Net carbs | 4.04g | 2.05g |
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| Carbs | 6.64g | 3.65g |
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| Magnesium | 21mg | 47mg |
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| Calcium | 47mg | 160mg |
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| Potassium | 316mg | 369mg |
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| Iron | 0.73mg | 1.46mg |
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| Sugar | 1.7g | 2.05g |
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| Fiber | 2.6g | 1.6g |
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| Copper | 0.049mg | 0.076mg |
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| Zinc | 0.41mg | 0.47mg |
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| Phosphorus | 66mg | 52mg |
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| Sodium | 33mg | 27mg |
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| Vitamin A | 623IU | 2373IU |
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| Vitamin A RAE | 31µg | 119µg |
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| Vitamin E | 0.78mg | 0.43mg |
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| Manganese | 0.21mg | 0.321mg |
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| Selenium | 2.5µg | 0.3µg |
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| Vitamin B1 | 0.071mg | 0.044mg |
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| Vitamin B2 | 0.117mg | 0.086mg |
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| Vitamin B3 | 0.639mg | 0.305mg |
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| Vitamin B5 | 0.573mg | 0.437mg |
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| Vitamin B6 | 0.175mg | 0.073mg |
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| Vitamin K | 101.6µg | 108.6µg |
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| Folate | 63µg | 97µg |
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| Choline | 18.7mg | 15.3mg |
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| Saturated Fat | 0.039g | 0.086g |
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| Monounsaturated Fat | 0.011g | 0.049g |
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| Polyunsaturated fat | 0.038g | 0.319g |
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| Tryptophan | 0.033mg |
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| Threonine | 0.088mg |
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| Isoleucine | 0.079mg |
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| Leucine | 0.129mg |
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| Lysine | 0.135mg |
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| Methionine | 0.038mg |
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| Phenylalanine | 0.117mg |
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| Valine | 0.125mg |
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| Histidine | 0.059mg |
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| Fructose | 0.68g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
61%
49%
Minerals Daily Need Coverage Score
19%
28%
Comparison summary
Which food is lower in Sugar?
Broccoli is lower in Sugar (difference - 0.35g)
Which food is lower in Saturated Fat?
Broccoli is lower in Saturated Fat (difference - 0.047g)
Which food is richer in vitamins?
Broccoli is relatively richer in vitamins
Which food contains less Sodium?
Arugula contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Arugula is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is cheaper?
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The foods are relatively equal in price ($0.4)