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  6. Broccoli vs. Arugula

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.

Infographic

Broccoli vs Arugula 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.
Broccoli
Broccoli
2
:
8
Arugula
Arugula
Contains more Phosphorus +26.9%
Contains more Selenium +733.3%
Contains more Calcium +240.4%
Contains more Iron +100%
Contains more Magnesium +123.8%
Contains more Potassium +16.8%
Contains less Sodium -18.2%
Contains more Zinc +14.6%
Contains more Copper +55.1%
Contains more Manganese +52.9%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Phosphorus +26.9%
Contains more Selenium +733.3%
Contains more Calcium +240.4%
Contains more Iron +100%
Contains more Magnesium +123.8%
Contains more Potassium +16.8%
Contains less Sodium -18.2%
Contains more Zinc +14.6%
Contains more Copper +55.1%
Contains more Manganese +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.
Broccoli
Broccoli
7
:
3
Arugula
Arugula
Contains more Vitamin E +81.4%
Contains more Vitamin C +494.7%
Contains more Vitamin B1 +61.4%
Contains more Vitamin B2 +36%
Contains more Vitamin B3 +109.5%
Contains more Vitamin B5 +31.1%
Contains more Vitamin B6 +139.7%
Contains more Vitamin A +280.9%
Contains more Folate +54%
Equal in Vitamin K - 108.6
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Contains more Vitamin E +81.4%
Contains more Vitamin C +494.7%
Contains more Vitamin B1 +61.4%
Contains more Vitamin B2 +36%
Contains more Vitamin B3 +109.5%
Contains more Vitamin B5 +31.1%
Contains more Vitamin B6 +139.7%
Contains more Vitamin A +280.9%
Contains more Folate +54%
Equal in Vitamin K - 108.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
2
:
3
Arugula
Arugula
Contains more Carbs +81.9%
Contains more Fats +78.4%
Contains more Other +60.9%
Equal in Protein - 2.58
Equal in Water - 91.71
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more Carbs +81.9%
Contains more Fats +78.4%
Contains more Other +60.9%
Equal in Protein - 2.58
Equal in Water - 91.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
2
Arugula
Arugula
Contains less Saturated Fat -54.7%
Contains more Monounsaturated Fat +345.5%
Contains more Polyunsaturated fat +739.5%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains less Saturated Fat -54.7%
Contains more Monounsaturated Fat +345.5%
Contains more Polyunsaturated 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.
Broccoli Arugula
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Broccoli Arugula Opinion
Net carbs 4.04g 2.05g Broccoli
Protein 2.82g 2.58g Broccoli
Fats 0.37g 0.66g Arugula
Carbs 6.64g 3.65g Broccoli
Calories 34kcal 25kcal Broccoli
Fructose 0.68g Broccoli
Sugar 1.7g 2.05g Broccoli
Fiber 2.6g 1.6g Broccoli
Calcium 47mg 160mg Arugula
Iron 0.73mg 1.46mg Arugula
Magnesium 21mg 47mg Arugula
Phosphorus 66mg 52mg Broccoli
Potassium 316mg 369mg Arugula
Sodium 33mg 27mg Arugula
Zinc 0.41mg 0.47mg Arugula
Copper 0.049mg 0.076mg Arugula
Manganese 0.21mg 0.321mg Arugula
Selenium 2.5µg 0.3µg Broccoli
Vitamin A 623IU 2373IU Arugula
Vitamin A RAE 31µg 119µg Arugula
Vitamin E 0.78mg 0.43mg Broccoli
Vitamin C 89.2mg 15mg Broccoli
Vitamin B1 0.071mg 0.044mg Broccoli
Vitamin B2 0.117mg 0.086mg Broccoli
Vitamin B3 0.639mg 0.305mg Broccoli
Vitamin B5 0.573mg 0.437mg Broccoli
Vitamin B6 0.175mg 0.073mg Broccoli
Folate 63µg 97µg Arugula
Vitamin K 101.6µg 108.6µg Arugula
Tryptophan 0.033mg Broccoli
Threonine 0.088mg Broccoli
Isoleucine 0.079mg Broccoli
Leucine 0.129mg Broccoli
Lysine 0.135mg Broccoli
Methionine 0.038mg Broccoli
Phenylalanine 0.117mg Broccoli
Valine 0.125mg Broccoli
Histidine 0.059mg Broccoli
Saturated Fat 0.039g 0.086g Broccoli
Monounsaturated Fat 0.011g 0.049g Arugula
Polyunsaturated fat 0.038g 0.319g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Arugula
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
65%
Broccoli
52%
Arugula
Minerals Daily Need Coverage Score
19%
Broccoli
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.35g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.047g)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.